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

  • The Chief Workout

    5X3 Bench Press (205)

    The Chief:
    -5 Rounds
    -3 Minutes Per Round
    -1 Minute Break Between Each Round:

    In each 3 min segment, get as many rounds of the following:
    --3 Power Clean (135,95)
    --6 Push Up
    --9 Air Squat

    Record total rounds

  • 21-15-9 Squat Snatches Workout

    400 m run
    21 squat snatches
    50 double unders
    15 squat snatches
    50 double unders
    9 squat snatches
    50 double unders
    400 m run

  • Double Unders and Squat Snatch Workout

    30 double-unders
    1 squat snatch attempt

    7 rounds

    score = max weight/time

    95lbs was parallel, which is no rep, had one last attempt so bumped the weight to 105 and just missed that too. I hate squat snatch!

  • 1-18-12 Workout

    10 Around the worlds (Clean, FS, Push Press, BS, Behind the neck press) #125
    800M Run/Row
    50 Sit ups

  • Elizabeth Workout

    21-15-9

    Squat Clean @ 53
    Ring Dips (purple)

  • 01.18.2012 WOD Workout

    Overhead Squats- 20 minutes to find your 3rm

    Rest, then;

    3 rounds for time

    15 OHS 95/65

    Run 200m

    30 KBS 1.5/1p

    175 for my 3 rep max.

  • 5 x 400 Sprints Workout

    For Time

    5 Rounds

    Sprint 400m
    Rest 2 mins

    Record total time including rest time (8 mins of rest)

  • Play Around #2 Workout

    Double Unders x 50

    Ring Dips:
    - 5, 6, 7, 8, 9, 10, 9, 8, 7 , 6 , 5 - Rest 1:1

    Double Unders x 20

    Toes to Bar
    - 10 x 3

    Wheelbarrow Stair Walk x 30 stairs

    Pullups
    - 10 x 3

    Double Unders x 50

    Pushup Ladder
    - Feet on ground x 10
    - 10" box x 10
    - 20" box x 10
    - 30" box x 10
    - 20" box x 10
    - 10" box x 10
    - Feet on ground x 10

  • 3-9-12 Wendler Strength & Elements Training Workout

    Wendler:

    Bench - 5x215, 3x245, 1x270 - warmups - 185 and 225
    Strict Press - 5x140, 3x160, 1x180

    Elements:

    DUs practice - several sets of 10, 20 and 30 unbroken
    24' Box Jumps (15) & T2B (9) Push Press 115lbs (12) - practice for Open WOD 3

  • Mingas Thurs Blast Workout

    30 Burpees - 3min cap

    Paleo Chair hold: 1min, 40secs, 20secs

    TABATA: Bottom to Bottom Air Squats (ie sit in paleo chair for 10sec rest period)
    - 8 rounds

    Max Boxjump - 7mins to determine
    - didn't have a tape so no idea what it was

    7mins, on the minute, every minute:
    - 7 lunges each side (do 7 on right leg, then 7 on left) Back leg on 4" box
    - 9 hand release push ups (feet on 4" box)
    - add 2 reps to each leg + push ups on last min

    7mins: Max Hang Clean & Jerks, everytime drop bar, 10 sideways jumps over bar:
    - 40kg x 63 reps

    2mins: Hoverhold - cycle between straight arm, to forearms on ground