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

  • abs / push press / jump Workout

    18min AMRAP

    9 T2B

    12 Push Press @ 115#/75#

    15 Box Jumps @ 24″/20″

    6 rounds plus 8 push press

  • Pull-up - Pistol Workout

    Ladder 10 to 1
    Pull-up
    Pistol (1 each leg)

  • Bike Ride with Penny Workout

    Neighborhood bike ride

  • vindictive Workout

    21-15-9
    burpees
    24 inch box jump
    95# thruster

  • Pullups Workout

    1 pullup første minutt, 2 andre minutt, 3 tredje minutt osv.

    Stoppet på 11 pluss 6 stk etter 11:30.

    Totalt 66 pullups på 11:30

  • FS + Pullups Workout

    M/ 38/ 135 lbs/ 5'-6"
    5 FS + 25 pullups
    4 FS + 20 Pullups
    3 FS + 15 Pullups
    2 FS + 10 Pullups
    1 FS + 5 Pullups
    I used 190 lbs & did the WOD in 5:08
    I took a few days off for the holidays. I wanted to get a workout in, but both a combination of lazyness and inconvenience, and seeing relatives prevented that... I DID regret taking 4 days off, but sometimes that happens. I wanted to work with some weight, but be a little bit cautious to not overdo it.
    Post WOD I did floor plate pushes/ drives for 100'. I used 45, 70, 80, 90, 100... the 100 lbs was a little bit less dynamic and should probably stay at 90 and keep a faster leg speed and drive.
    Warming up for the FS I did:
    95 lbs x 8
    125 lbs x 6
    155 lbs x 5
    170 lbs x 5
    180 lbs x 5
    I think i might have slightly pulled my back, but I warmed up nicely and everything felt good.. but my lower back was a little bit sore and tight from the DL a while back.. I'm still feeling a little off in my lower back, but o.k. to train sub maximal.

  • Bedriftskamp mot Eldorado Workout

    Vant 6-2. Scora 1 mål. Kåre B 4 og PK scora måla.

    2x20 min

  • DL + OHS Workout

    M/ 38/ 134 lbs/ 5'-6"
    Last night I did a different WOD
    I did alternating exercises of increasing weight of Deadlift and OHS
    I did not have much time at all so I quickly got a little warm and stretched a bit and then started doing lighter sets and doing the alternating sets. I primarily performed 4 reps of the movement then switched to next movement.
    DL 135 lbs, 175, 205, 235, 255, 275, 295, 315 (3 reps)
    OHS 95 lbs, 115, 135, 135, 145, 155, 165 (3 reps)

  • Floor Plate Drive, High BJ, Single arm DB power snatch Workout

    M/ 38/ 134 lbs/ 5'-6"
    Last night I had to squeeze in a WOD
    I did a triplet of:
    Floor Plate Push/Drive across the floor 100'
    High Box Jumps (8-10 reps),
    Single Arm dumbell power snatch (5 reps each arm)
    I would basically do these in sequence with very little rest between movements. I would increase the weight and heights each round.. I did this for about 35 minutes. I was PRing in the box jump.. I was concentrating on using my hips like a dip and exploding upward.. so there would hopefully be a carry over for Olympic movements. everything kind of prefatigued the next movement.. nice fun change of pace.
    I was/ am super sore from my heavy DL/ OHS couplet the night before.
    For box jumps I was using the max height of the bench on top of a new additional (I think it was 5 inserts below the platform, under the bench)
    I was using (2) 45 lb plates stacked on the floor for most rounds.
    Got up to using 60 lbs for single arm power snatch and they felt good.
    Floor Plate Push/Drive across the floor 100' (you push a weight or stack of weight plates across a carpetted floor for 100' - great on posterior and legs)

  • 100 One-Leggers and DUs Workout

    30, 25, 20, 15, 10