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

  • Outlaw Mainsite (I need to log more consistently) Workout

    BBG
    7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds
    135-135-135-135-135

    Strength
    Smolov 2/1
    HBBS 6X6 @ 70% Plus – rest at least 2 minutes
    227-227-227-227-227-227

    Conditioning
    3 rounds for time of:
    50 KBS 24/16kg
    100 Double-Unders
    Didn't write down my time... Fail.

    Note: Felt lethargic... didn't eat breakfast or lunch like an idiot. Squats kicked my ass. Shorts were falling off during double unders. Mentally I kept reminding myself of this which definitely wasn't helping my time. Overall lackluster performance and mentally weak during this one.

  • Power Snatch, T2B, Run Workout

    20min AMRAP

    10 Power snatch 95/65 (MOD: 35#)
    15 Toes 2 bar
    400m Run

    Afterbash Group stretching

    Went for a massage last night to help the pain in my trap, it's moved down to my lower back now so I'm not doing anything heavy for a bit. MOD all workouts this week as needed.

    4 + 25 + 200m run

  • Muscle Up Sprint AMRAP Workout

    Strength
    Split Jerk
    Every 30 seconds for 4 minutes complete 2 Split Jerks @75% of 1rep Jerk- 165
    Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30

    Conditioning

    Group A
    AMRAP in 6 minutes:
    • 10 Pull-ups
    • 20 AbMat Sit-ups
    • 2 Down/Back Turf Runs
    Rest 2 minutes
    AMRAP in 6 minutes:
    • 10 Box Dips
    • 20 AbMat Sit-ups
    • 2 Down/Back Turf Runs

    Group B
    AMRAP in 6 minutes:
    • 10 Chest to Bar Pull-ups
    • 20 AbMat Sit-ups
    • 2 Down/Back Turf Runs
    Rest 2 minutes
    AMRAP in 6 minutes:
    • 10 Ring Dips
    • 20 AbMat Sit-ups
    • 2 Down/Back Turf Runs

    Group C
    AMRAP in 6 minutes:
    • 5 Muscle-ups
    • 15 AbMat Sit-ups
    • 2 Down/Back Turf Runs
    Rest 2 minutes
    AMRAP in 6 minutes:
    • 5 Muscle-ups
    • 15 AbMat Sit-ups
    • 2 Down/Back Turf Runs

    Chose C. First 6 minutes got 2 rounds plus 17 reps
    Second 6 minutes got 2 rounds plus 2 MUs

  • 06.26.2013 Workout

    10K run

    Struggled at the end.. was getting the runs...

  • Oly Workout 1 Workout

    3 minutes jump rope (double unders, single leg etc)
    Shoulder mobility, pvc dislocates

    Snatch Assistance:
    Pressing Snatch Balance 3x5 @55lbs
    Snatch Balance 5x3 @ 65lbs

    Snatch Variation:
    Single Arm Dumbbell Snatch 3x10 @ 20lbs

    3 Point Snatch (hang, mid hang, floor)
    70% @ 1x5 75% @ 1x3

    Snatch Complex:
    2 Power snatch + 1 OH Squat (60 sec rest between)
    65-65-65-75-80

    Pull/Press:
    3x10 Ring Row
    3x10 Ring Dip

    6 Rounds:
    3x HBBS @ 65% 1RM (135lbs)
    10x Wall Ball (10lb to 12 foot target)

    Accumulate 20 pullups for time: 1:29

    Conditioning/Capacity:
    5 Rounds
    90 seconds Airdyne
    20 KB Swings (35lbs)

  • UNF - jr, squat, jr, box jmp; back squat; back squat, mtn clmbr, wtd lnge; mnmkr, sprint Workout

    Baseline:
    Pre-SOP and box breathing, then ROM Drills.
    2 minutes of jump rope, 30x air squats, 2 minutes of jump rope, 20x box jumps.

    Strength: Back squat (Deload wave) – Warm up then, 60% x 5 reps, 65% x 5 reps, 70% x 5+ reps.

    Stamina: 4 Rounds, not timed: 10x back squat (165#-225#/105#-145#), 20x 4-count mountain climbers, 20 lunges Overhead weighted carry (95#/65#).

    Work capacity: Complete 8 rounds for time of the following…
    • 10x man maker (35#/25#)
    • 100m shuttle sprint (50m x 2)

  • Tabata This Workout

    KB swings 53/35
    Burpees
    Situps
    Wallballs 20/16

    add up your lowest score for each:
    8 - 4 - 9 - 7

    (I did this 10 minutes after I did Jackie...)

  • Chest TE Phase 1 Week 3 Workout

    8 minute warm-up bike ride
    2 shoulder dislocate
    2x15 explosive push-ups

  • 7-2-13 P.M. Workout

    5 min AMRAP:

    10 Thrusters 135#
    10 CTB Pull Ups
    30 Double Unders

    5 min. Rest

    4x (goal is same score per round)

    SCORE 1: 2 + 10 Thrusters
    SCORE 2: 2 + 1 Thruster
    SCORE 3: 1 + 10 C2B
    SCORE 4: 1 + 10 DUs

  • W GW Press, push press, jerk and Burpee & Pull-up Workout

    Strengh:
    3x7 press (20 30 40kg)
    3x5 Push press (40 50 60kg)
    3x3 Jerk (60 60 70kg)
    WOD 10 9 8 7 6 5 4 3 2 1
    Push press 40kg
    Burpee
    Pull-up
    (12:06 rx)