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

  • Grace Workout

    Pre-WOD
    1 rep max shoulder press @ 65

    WOD
    Grace
    30 Clean & Jerk (135/95)

  • Baseline Workout Workout

    For Time:
    -500 meter row
    -40 Air Squat
    -30 Sit Up
    -20 Push Up
    -10 Pull Up

  • 30 Muscle Ups Workout

    Warmup
    50 Double unders

    WOD
    30 Muscle Ups for time.
    I've never tried this one until today. Kept it easy on my shoulder and didn't want to miss and tweak my shoulder. This one felt good to get in and I wanted my first 10 unbroken as part of a goal I had. I got 8 instead. maybe next time.

  • WOD: 2/8 Workout

    3 Rounds for Time:

    200m Run w/Med Ball (20/14)

    10 Overhead Walking Lunges (20/14)

    20 Rolling Wallballs (20/14)

    30 Lateral Med Ball Jump-Overs

    *Post Times. [Lateral jump-overs must be a simultaneous 2-footed jump and a 2-footed landing]

  • 2-8-12 Max Reps Deadlift & More Workout

    WOD: Max Reps Dead lift

    225lb Dead lift for reps - 41 (had at least 10 more in me - I wimped out) - the set was unbroken (could not set weight down)

    Strength: Front Squat Progressions (did after DL reps)

    1x5x135, 1x5x155, 1x5x185, 1x3x205, 1x3x225, 1x2x245 (felt in my groin), 1x5x225, 1x6x225, 1x5x225

    Ring Dips: 8 sets/8-10 reps per set
    Rowing: 2 x 500M (1:59min, 1:48min)

    Worked on: Toes to Bar, Muscle Ups,

  • 5 km Row Workout

    Set a new PR today by 16 sec! Was going to go easy to rehab the shoulder, but felt good enough to go for it.

  • Linda Workout

    10-9-8-7-6-5-4-3-2-1

    Deadlifts @ 1 1/2 x bw (250)
    Bench press @ bw (185)
    Power cleans @ 3/4 bw (95)

  • Birddogging the KB Snatch Workout

    File your hands down and do homework on the Kettlebell Snatch. Take care of your hands and utilize the corkscrew method.

    Strength:
    Ring Dips - 4 x 5

    WOD: Viking Warrior Conditioning 15/15 (53/35) Snatch Protocol X 25 sets

    15/15 = 15 seconds work/15 seconds rest
    You will snatch with weakhand for 15 seconds, rest 15 seconds then switch to stronghand = 1 set

    *Your goal is to try to maintain a consistent rep (6-8) count for all 25 sets.
    *Score is total number of reps completed. (e.g. you do 7 reps on each hand for all 25 sets = 350 reps)

  • Birddogging the KB Snatch Workout

    Strength:
    Ring Dips - 4 x 5 I could do three back to back!!!!

    WOD: Viking Warrior Conditioning 15/15 (53/35) Snatch Protocol X 25 sets

    15/15 = 15 seconds work/15 seconds rest
    You will snatch with weakhand for 15 seconds, rest 15 seconds then switch to stronghand = 1 set

    *Your goal is to try to maintain a consistent rep (6-8) count for all 25 sets.
    Had Consistent Reps at 7 each arm. RX

  • WODlog TEST - POW!! Workout

    WORK WORK WORK WORK WORK. . .