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

  • 7-11-2012 Workout

    400M Run

    15-12-9
    C2B Pullup
    Box Jump
    Clean #135/95

    400M Run

  • SQT Workout

    Three rounds for time of:

    95lbs Ground to overhead, 10 reps
    200 yard shuttle sprint, 50 yards there and back twice

    First round did clean and jerk
    Second round did power snatch
    Third round did clean and jerk

  • Mid-Summer Classic Workout

    Pre:
    Shoulder Press
    5 at 75% 1RM (5 at 60)
    5 at 80% 1RM (5 at 65)
    5+ at 85% 1RM (3 at 70, Push pressed the last two... )
    Such a tough movement for me!

    WOD:
    10 RFT (12min cap)
    15 Pushups
    100m Sprint
    finished @ 10:57 - Had to do girl pushups after a few rounds... shoulders were dead!

    Post:
    2 x 200m farmers carry - used two 35#'s first round, then one 35 & one 40 for second....

  • ''Back Squat 5-5-5-5-5 & If You Could Ride A Bull In That Time'' Workout

    Back Squat
    135 x 5
    175 x 5 - Stopped work because of sharp pain in right shoulder. switched to yoke bar to complete this set. Did not complete any more sets.

    ''If You Could Ride A Bull In That Time, Modified*''
    15:00 Cutoff
    Complete the following for time
    Row 50kcal
    Then...
    15-12-9 reps of
    Kettle Bell Swing 20KG
    Goblet Squat 20kg
    Then...
    Row 50kcal

  • Strength Strength

    Total 105min
    A. WU 500m row, 2 rounds: 20 abs & backs, mobility
    B. Strength: HBBS max
    50% 3 60% 3 70% 3 80% 10 50% 2 60% 2 70%2 80% 2 85% 2 90% 2 95% 1

    Tempausveto korkea leukaan 5cm korokkeelta
    40% 5 50% 5 55% 5 55% 5
    Tempausveto rintalastaan 5cm korokkeelta
    70% 5 80% 4 90% 3 100% 3 110% 2
    Tempausveto olkaveto ei koroketta
    120% 5 130% 4 140% 3 150% 3

    Muutama nopea tempaus, alkaa tankojumpalla 50%-85% ykkösiä mihin kulkee rennosti jos jaksaa

    Vatsa + selkä liikepari 15+15 x 4
    2x15 weighted situps with ls 15kg
    puolapuut 1x15, Kylkitaivutus 20kg KB 1x20
    Back extensions 2x15x52.5kg, reverse hyper 2x15x5kg

    C. 1000m row

  • Snatches Workout

    EMOTM 10 of Power/Squat snatch
    progressive in weight.
    Stopped at 135.

    WOD
    Snatch Ladder with double unders
    95/115/125/135/145/155/165
    Failed on 165 7x and on my 8th attempt I finally got under it and stood up with it. Felt good and wasnt going to leave the park until I successfully made the lift.

  • 7-8-12 Hang Cleans & Metcon (Nasty Girls) Workout

    Strength:

    Hang Cleans: 4x135, 8x155, 8x185, 8x205, 5x215

    Metcon: Nasty Girls (modified)

    3 Rnds: 50 squats, 21 Ring Dips, 21 PUs, 10 Hang cleans (135lbs)

    Time: 19:48

    Elements: DUs - set new unbroken record = 72

  • Benchbox Workout

    Emotm 20min
    a. 7 benchpress 60kg
    b. 10 boxjumps 75 cm

  • GarageFit NC - 20140918 Workout

    EMOM 30 minutes

    Every minute perform the following for as long as possible:
    2 wall walk
    2 sit-up get-up
    2 squat-box jump

    If/when you fail to complete a round, count the last minute in which you completed every rep. For instance, if you failed to complete the 15th minute (16th round) then your score would be 14 - the last minute in which you completed your 9 knee-to-nose reps.
    minute 0 = round 1 = 0-60secs
    minute 1 = round 2 = 61-120secs
    minute 2 = round 3 = 121-180secs
    minute 3 = round 4 = 181-240secs
    .....
    so on
    .....

  • Christmas WOD Workout

    38FT
    12 burpees pull ups
    25 kbs 2pd
    13 front squat 135#