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

  • Deadlift Strength

    10min or less:
    Build to a heavy set of 8.

  • Front Squats, Press, Deadlifts Workout

    Linear Progression

    Front Squats - 3x5 - 89 lbs
    Press - 3x5 - 45 lbs
    Deadlifts - 1x5 - 121 lbs

    50 burpees for time - 5:30

    Ah. So this is what the buttcrack of dawn looks like. Got up at 5:30 this morning to do my WOD so that I could commute to Las Colinas from Murphy at 7:30. It was tough getting up that early, but I'm pretty happy I'm done with my WOD for the day.

  • 10 Rounds of DU's Workout

    30 seconds on, 30 seconds off x5
    Rest 2 min
    30 seconds on, 30 seconds off x5

  • Rest & active recovery Workout

    50 min walking

  • "Gator," Death by Push ups/Air squats Workout

    Warm up (10 min)-- wrist stretch/wrist rotations/arm circles/up-back overs/hip rotations/jumping jacks/mountain climbers(25)/push ups(20)/lunge(20 total)/air squats(50)/burpees(10)/sit ups(25)

    Then--Ladies-max sit ups in 2 min

    Then--Ladies WOD-Death by Push ups/Air squats
    Perform 1 rep of each on the minute every minute until you cannot
    complete the required number of reps in that minute. The sum of

    your minutes is your score.
    Liz--22 rounds/Carly--20 rounds (got called to momma duty on
    this round). The joy of being a parent

    Men's WOD--
    8 rounds for time of
    185# Front Squats (5 reps)
    26 Ring Push ups
    Ryan--24:40 (RX'd) Aaron--23:10 (135#)

  • 8.6.2019 Strength

    Bench Press

    5x5@AHAP

  • Power Snatch + Hang Snatch Strength

    10*E90SEC

    1 Power Snatch + 1 Hang Snatch

  • Masters Workout

    For Time:

    10 HSPU
    20 Wall Ball Shot
    30 T2B
    40 Cleans (Rx 135/95)
    50 Burpees

    60 Sumo DLHP (Rx 75/45)

    Not crown to ground yet on the HSPU
    Wall ball was only 10# (would have done #12 or maybe even 14# if available)
    Cleans were 55#
    SDLHP - 35# KB

    My motivation was severely lacking this morning. I also seem to be fighting off a little congestion this week, making breathing a wee bit harder. This workout was just gross.

  • Chest to Impress WOD 6 Workout

    Barbell Bench Press:
    80kg x 8 = 640
    90kg x 8 = 720
    90kg x 8 = 720
    TOTAL = 2,080
    Incline Dumbell Bench Press (each arm)
    30kg x 8 = 480
    30kg x 8 = 480
    30kg x 8 = 480
    TOTAL = 1,440
    Decline Dumbell Bench Press (each arm)
    30kg x 8 = 480
    34kg x 8 = 544
    34kg x 8 = 544
    TOTAL = 1,568
    Standing Cable Fly's
    17.5kg x 8 = 140
    22.5kg x 8 = 180
    22.5kg x 8 = 180
    TOTAL = 500

    GRAND TOTAL = 5,588

  • Chest to Impress WOD 6 Workout

    Barbell Bench Press:
    60kg x 8 = 480
    60kg x 8 = 480
    60kg x 8 = 480
    TOTAL = 1440
    Incline Dumbell Bench Press (each arm)
    22kg x 8 = 352
    20kg x 8 = 320
    20kg x 8 = 320
    TOTAL = 992
    Decline Dumbell Bench Press (each arm)
    20kg x 8 = 320
    22kg x 8 = 352
    22kg x 8 = 352
    TOTAL = 1024
    Standing Cable Fly's
    12.5kg x 8 = 100
    12.5kg x 8 = 100
    12.5kg x 8 = 100
    TOTAL = 300

    GRAND TOTAL = 3756