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

  • Nancy Workout

    5 Rounds
    400 m run
    15 OHS 95#

  • Outlaw 20121029 Workout

    WOD 121029:

    BB Gymnastics

    15 minutes to establish a 1RM Snatch from blocks (just above the knee). --no max, rep'd out 83 and 93

    Conditioning (pain threshold training)

    Compare to 120211

    5 rounds for total time of:

    Row 250m
    10 Squat Clean to Thrusters 95/65#
    15 Burpees

    -Rest 3 minutes.

  • 10/29/2011 Workout

    5 rounds:

    7 push press (110#)
    14 push-ups
    21 double unders

  • WOD 26/10/21 Workout

    AMRAP 20' OF:
    10 HSPU
    10 KB OVERHEAD SQUAT DX 24/16- 16/12
    10 HSPU
    10 KB OVERHEAD SQUAT SX
    REST 1' B/S

  • Row, Thrusters Workout

    Find 1rm Thruster - 240# .....!?!?! i think i might have been able to put up a little more...

    Then,

    Row 1000m - 3:21 again....!?!?!?!

    Rest 4 mins

    Tabata Thrusters 75

    Count total reps - 38 - well that sucked... though all in all, pretty pleased!

  • Crescendo Workout

    Pre-Wod
    Find 1RM Back Squat (390)

    6 Minute Ladder
    1 Thruster (135/95)
    1 Bar Muscle Up (pull up/dip)
    2 Thrusters
    2 Bar Muscle Ups
    3,3 4,4 etc...
    *did belly button to bar pull ups. Still working on bar muscle ups.

    Post WOD
    15/10/5 Weighted Sit Up/Non-Weighted Sit Up (55#)

  • Extra Credit 09-11-2021 Workout

    DB Plank Pull Through: 4 x 8-10 each. Rest 60s.
    +
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
    - Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Row, Thrusters Workout

    Find 1rm Thruster - Passed on this opportunity due to my upcoming half marathon

    Then,

    Row 1000m - 4:10

    Rest 4 mins

    Tabata Thrusters 45lbs

    Count total reps - 37

  • Crescendo Workout

    Pre-Wod
    Find 1RM Back Squat- 300, failed at 315

    6 Minute Ladder
    1 Thruster 135/95
    1 Bar Muscle Up (pull up/dip)
    2 Thrusters
    2 Bar Muscle Ups
    3,3 4,4 etc...

    Completed first 2 rounds using Bar muscle ups
    On the third round substituted pulls up and dips on the third rep
    4th round was pull ups and dips

    Post WOD
    15/10/5 Weighted Sit Up/Non-Weighted Sit Up- Used 53 lb KB

  • Row, Thrusters Workout

    Find 1rm Thruster - 185# PR, Failed at 205# Felt good about this, usually getting weight overhead is not strong for me

    Then,

    Row 1000m - 3:32 another PR

    Rest 4 mins

    Tabata Thrusters 75

    Count total reps - 60