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

  • Snatch 1 RM Strength

    Snatch 1 RM

  • Pk 30-60 min Workout

    10-20 min bike
    10-20 min row
    10-20 min ski

  • 02.09.13 Workout

    FGB Style

    Row 10/10/10
    Slam Ball 20/20/20
    AbMat 39/39/39
    Push Press 75/45 13/13/13
    Mountain Climber 35/35/39

  • Thunderc@ck Express Workout

    Skill: 500 single jump rope
    3 rope climbs

    Conditioning
    1/2 mile run warm up
    50-30-20
    Swings 70lbs
    Pushups
    Slamball 20lbs
    1/2 mile run cool down

  • Double unders Workout

    100 Double unders for time
    Rest 2 minute
    100 Double unders for time
    Rest 2 minute
    100 Double unders for time

    Take worst time for score.

    PR of 1:19 for 100 Double unders in first round.
    PR of 70 double unders unbroken in third round.

  • 2-8-13 Workout

    Strict Push Press
    10 minutes, 3 EMOM - 155x5, 165x3, 170x2

    5 Rounds
    10 SDHP
    10 KB
    10 Goblet Squats

  • 02.11.2013 Workout

    3 RFT
    15 Hang Power Clean
    15 Burpee
    (95/135)

    Close to RX weight.

  • WOD Workout

    200m (carrying 45 lb plate)
    10 Wall climbers
    200m
    20 burpees
    200m
    30 push ups
    200m
    40 sit ups
    200m
    50 double unders
    200m

  • Outlaw 130208 Workout

    1a) 7X2 Top Pull Deadlifts @ 85% – rest 60 sec.
    - Went a little lighter than 85% and did 405lb since this is the first time doing them

    1b) 7X3 Bench Press w/ chains @ 50% bar + 25% chains – rest 60 sec.
    - all sets with 255lb. and no chains Felt pretty easy

    2a) 3X5 Tempo Weighted Pull-ups – heaviest possible, rest 60 sec.
    - Completed all unbroken with 26lb kb

    Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.

    2b) 3X10 Strict Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)
    - All sets completed with 25lb plate
    Conditioning

    7 rounds for total reps of:

    2 minute AMRAP of-

    30 Double-Unders
    ME Muscle-Ups (7 rep cap)
    ME Burpees

    *Rest 1 minute.

    Didn't get any muscle ups, but got highest 24 burpees and lowest 21 throughout the 7 rounds
    Midline/Recovery

    3X20 Reverse Hypers – medium, rest 60 sec.
    - this evening..

  • AMRAMP Pull-ups/Burpees Workout

    Strength
    Front Squat + Jerk (2+1) *Work to a heavy set
    Try to beat your old score here

    Wod
    7 Rounds
    2 minute amrap of
    max effort strict pull ups
    once you drop from the bar
    max effort burpees with remainder of time left
    1 minute rest between rounds
    score is total pull ups and total burpees