WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Deadlifts 3x5 Workout

    Deadlift 3-3-3-3-3 reps

    195-205-215-225-235

  • Run, BoxJump, Wallball Workout

    Run 800m
    20 Box jumps 24/20
    20 Wallballs 20/14

    3 rounds

    Tried desperately to keep up with Tory and Tom. Not a chance, Tory killed it. I caught up/passed Tom every time on the box jumps but he was able to do the wall balls unbroken and passed me every time lol. Fun time though. Did 10 or so in a row the first round, then 7's/6, then 5's or less the last round. I can throw the stupid thing plenty high but have no efficiency. I'm too far from the wall, I get hit in the face, and I catch, then squat, when I'm tired instead of doing it in a fluid motion. I see we got 12# balls in recently. NEW GOAL: Use those and do 10 or so in warm ups EVERY DAY until it gets prettier.

  • 130618 Workout

    WOD 130618:
    BBG
    5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
    155/165/185/205/215
    Strength
    1a) 4X5 Split Press – heaviest possible (absolutely no heaving), rest 60 sec.
    95/95/105/115

    Conditioning
    2 minutes ME Muscle-Ups - 10
    -then-
    6 minute AMRAP of:
    50 Double-Unders
    15 Burpees
    -then-
    2 minutes ME Muscle-Ups - 10

    Amrap - 2+50

  • Workout 1 Workout

    A. Snatch Balance – 3, 3, 3 - 30kg 32.5 kg 35kg

    B. Snatch – 2, 2, 2, 2, 2, 2, 2 30kg, 30kg, 30kg, 30kg, 32.5kg, 32.5 kg, 32.5 kg

    C. 7min Ladder

    1 Power Snatch 35kg

    4 Burpees

    2 Power Snatch

    4 Burpees

    3 Power Snatch

    4 Burpees

    Add an extra rep to the Snatch after each set of burpees and get as far down the ladder as you can.

  • Baseline Workout

    500 M Row (2:00.1)
    40 Squats
    30 Sit-ups
    20 Push-ups (paralettes)
    10 Pull-ups (purple band)

  • Outlaw Way 130618 Workout

    1. 5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk 1x135 1x165 1x185 2x205

    2a. 4X5 Split Press
    4x115

    2b. 4X5 Pendlay Row
    4x165

    6 minute AMRAP of:

    50 Double-Unders
    15 Burpees

  • Invictus May 9 2015 Workout

    75 min

    Warm up for 25 min
    Skillwork: HSW practice for 5 min (ntw HS wall runs)

    A.
    Four sets for times of:
    400 meter run > 300
    10 Deadlifts (315/215 lb.) = 97.5 > 70 kg
    20 Box Jumps Overs (24/20″)
    30 Pull-Ups > 20
    400 meter run > 300
    Rest 5 minutes between sets

    Results: 6.14, 6.13, 6.34, 7.03 + 15 = 41.04
    162/193

  • 06-17-2013 Workout

    30 Burpee Muscle-ups

    20 Min time cap

  • Back Squat 4x6 Strength

    Back Squat 4x6

  • 3x1000m row Workout

    Skill
    3x3 Strict HSPUs on Parallettes

    Conditioning/Endurance
    Dynamic Stretching (Warm-up)
    3x1000m Row
    1000m Row + Static Stretching + Foam Rolling (Cooldown)