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

  • Front Squat (Max) 3 RM Strength

    There is no description for this WOD as it is stat.

  • Back Squats, Push-ups, & Pull-ups Workout

    Strength:
    Back Squats
    5 – 3 – 1+
    75% (160) – 85% (185) – 95% (205) of 90% of 1RM

    WOD:
    6 – 90 second rounds of:
    3 Heavy Back Squats (135#)
    6 Hand Release Push-ups
    9 Pull-ups
    Complete the work and rest the remaining time of the 90 seconds until the next round.

  • Tempaus 3:ia ja 2:ia Strength

    50-65% kolmosia
    70%- kakkosia

  • Boco loco Workout

    THRUSTER

    1-1-1-1

    Work up to a heavy Thruster for the day from a rack. Jerks are not allowed.

    Post loads to comments.

    AMRAP 12 Minutes:

    2 Rounds of…
    20 Dumbbell Reverse Lunges
    16 GHD sit ups / V-ups
    8 Dumbbell Power Cleans

    Then, 2 rounds of…
    20 Dumbbell Reverse Lunges
    16 GHD sit ups / V-ups
    8 Dumbbell Power cleans

    Be sure to fully stand up on each Lunge and use a dumbbell weight that challenges you.

    Post rounds, reps, and Rx to comments.

  • Helen's Sister Workout

    3rds for time:
    400m run
    21 KB swings
    15 Pull-ups

    9 HSPU

    Sweet heavens it gets HOT in the afternoons!! I don't work well in sauna like conditions...I only got through 2 rounds before I called it quits. Despite multiple chalkings I was continually struggling to stay on the pull up bar and trying desperately not to throw the kettle bell across the room due to sweaty hands. Instead of running for the first round I rowed 400m (the ankle was hurting), but I thought it might be cooler outside if I slowly jogged the 2nd round's 400m. It wasn't really that much cooler and my ankle wasn't getting any better. :( Used 35# for the 1st round and 30# for the second...did HSPUs w/ 1 ab mat but didn't make it all the way down to it at any point. Overall sucky WOD.

  • May 11, 2011 Workout

    For Time:
    21 Power Cleans @ 155#
    21 Shoot Through
    15 Power Cleans @185
    15 Shoot Through
    9 Power Cleans @ 225#
    9 Shoot Through

    5 minutes: AMRAP
    10 T2B
    20 DU
    6 Rounds

  • Zip Workout

    15 X 1 Bench Press @ 85% of last weeks 2 rep max (205)

    WOD: For Time

    -1000 Meter Row
    -100 Air Squat

  • Death by Ring Push Ups & Pull Ups Workout

    Starting a 0:00, start with 1 ring push then 1 pull up, increasing 1 rep each on the minute until you cannot finish the round.

    Completed 14 rounds + 15 ring push ups.

    I've decided to actually give the hip a rest, and work only upper body. Well, at least until overhead squats are programmed again!

  • Front Squat 1 RM Strength

    There is no description for this WOD as it is stat.

  • 05-11-2011 WOD Pull-ups, K2E, KBS, Double Unders, OH Walking Lunges Workout

    3 Rounds

    10 Pull-up

    20 K2E

    30 KBS 1.5/1pood

    40 Double Unders

    50ft OH Walking Lunges w/ Plate 45/25

    Had a good day! I am still doing the ring rows and am feeling stronger, so I want to try the blue band next time. I have a hard time with K2E so I touch the ground between each rep. I used the green kettlebell, but would like to work up to the orange. I can't do double unders so I did 120 singles each time. It was one of my stronger jump roping days because I did almost all of them continuously. And then I used a 15 pound plate for my lunges. I think I could increase to 20 pounds next time.