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

  • Back Squats 10x3 Workout

    Back Squats
    10 x 3
    225 lbs to 300 lbs

    225 - 250 - 275 - 295 - 305(F) - 300

    Plank work

    "Bottom to Bottom" Tabata Protocol - Squats with Active rest at the bottom of the squat position

  • Run/Lunge/Cindy Workout

    800m Run
    200m Lunge

    Use remaining time for max rounds of "Cindy"

    4 + 10 Pushups

  • Bench press 10 x 3 Workout

    10 rounds of 3 reps

    205 - 225 - 245 - 255 - 265

    Then:

    Burpee + T2B for time - 8:52

    10-10
    9-9
    8-8
    etc.

  • 1RM Front Squat Workout

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

  • Brindy Workout

    For Time
    7 x Bear @ 60kg
    1x Cindy
    5 x Bear @ 60kg
    3 x Cindy
    3x Bear @ 60kg
    5x Cindy
    1x Bear @ 60kg
    7 x Cindy

    Bear= 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 behind the neck press.
    Cindy= 5 pull ups, 10 hand release push ups, 15 squats.

    Scaled the pull ups for SDLHP @ 40kg

  • CFLBG 03-05-12 #2 Workout

    "ANNIE"

    150x jump rope
    50x sit-up
    120x jump rope
    40x sit-up
    90x jump rope
    30x sit-up
    60x jump rope
    20x sit-up
    30x jump rope
    10x sit-up

    (Rx was double-unders for jump rope... 50-40-30-20-10. 3x singles done instead)

  • Stacey - Again Faster WOD Workout

    Air Squats 150
    2K Row
    Air Squats 150

    Pec Deck 1*15 (205)
    Power Snatch 2*5, 1*3 (95)
    Technique - kipping Pull Ups, T2B

  • Leg It Out Workout

    Dead Lifts:
    1 Rep (Max Weight)
    10 Reps (75% Max Weight)
    1 Rep (Max Weight)
    15 Reps (65% Max Weight)
    1 Rep (Max Weight)
    20 Reps (55% Max Weight)

    3 X 400 Meter Sprints
    w/2 Minute Rest between Runs

  • Matcham Blast Workout

    In teams of two:
    - 200 double unders
    - 100 x 40kg Hang Cleans
    - each person: 5 rounds, every minute on the minute
    - 10 air squats
    - hill sprint
    - Kettle Bell Hula Hoop Circles (each direction)
    - 16kg x 50
    - 24kg x 150
    - Kettle Bell Single Arm Swing to swap arms at top of swing:
    - 16kg x 100
    - 40 x 40kg Hang Clean
    - 100 double unders, other person holds plank whilst waiting for turn

  • Hidalgo Workout

    "Hidalgo"

    For time:
    Run 2 miles
    Rest 2 minutes
    75 pound Squat clean, 20 reps
    20 Box jump, 20" box
    20 Walking lunge steps with 25lb plate held overhead
    20 Box jump, 20" box
    75 pound Squat clean, 20 reps
    Rest 2 minutes
    Run 2 miles

    If you've got a twenty pound vest or body armor, wear it.

    Chris Martirano 40:41, David Mcintyre 40:52, Chris Stowe 42:17, Shari Felman 42:38 (95lb clean, 25lb lunge).
    Post time to comments.