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

  • "Untitled" ... wait is that illegal to have an untitled WOD :) ?? Workout

    WOD --- For time
    100 Jump Ropes, (I can't do double unders)
    50 Air Squats
    40 Sit ups
    30 Walking Lunge (15 each with 20 lb DB's)
    20 Jump Squats
    10 Back Squats (65 lbs)
    100 Jump Ropes

    08:29

    Then, 5 minutes total on the clock:
    3 minutes planking, 30 sec on, 30 sec off, 30 sec hip taps, 30 sec off... etc.
    1 minute continuos captians chair leg raises
    1 minute suitcases with medicine ball, side front side.

    This doesn't feel at first like a draining workout but my legs are ever so slowly beginning to feel like jello. We shall see how they are in the morning :S

  • Bench Press then Pylo Push Ups, HPC, Strict Pull up, Power snatch Workout

    3 x5 bench press - 160 lbs

    then…

    12 plyo push-ups
    9 hanging power clean (135/95) - managed 115 lbs
    6 strict pull-ups
    3 power snatch - 115 lbs

    3 rounds

  • Minga's Outdoor Ses Workout

    TABATA Push-Ups (20secs on, 10secs off) - total = 88
    Rest 2mins
    Chair (8kg) strict shoulder press for as many reps as done in TABATA push ups = 88
    Rest 2mins
    100 x shoulder touches (whilst holding plank position with arms straight) - 54 secs
    Rest 3mins

    2min max chair pistols squats-right leg (bum must touch chair)
    Rest 1min
    2min max chair pistol squats - left leg
    Rest 2mins

    In teams of two, 2 x 400m runs each (1600m total) (one runs, whilst other rests):
    - Matty O and Bretto: 5:04secs
    Rest 5mins:

    10min Cap to do the following:
    - 100 x single unders
    - 50 x lunges (foot on chair)
    - 100 x single unders
    - 50 x air squats
    - 400m run
    - max burpees in remaining time (enter burpees in reps section)

  • Elf Workout

    21-15-9

    Snatch #135/95(mod #45)
    Ring Dips(parallettes)

  • Tuesday Metcon Workout

    Skill: 15 min of pullup practice

    5 rounds

    3 Clean (power or squat) (225/155)
    40 Dubs (Double Unders)
    250 M run

  • CFW - 14Dec11 Workout

    3 Shoulder Press on the minute for 9 minutes @ 60% of your 1 RM. (95#)
    On the 9th min do max reps. (got 15 reps!)

    Rest 5 min.

    12 min AMRAP
    Start with a 400m Run then
    3 Hand Stand Push-up
    6 Pull-up
    9 Hand Release Push-up

    Total rounds 5 + 1 HSPU

  • Angie PB Workout

    100 pull ups
    100 push ups
    100 sit up
    100 squats

    15:31 *PB

  • 12-14-11 Strength Day - Legs Workout

    Stength Progressions:

    Back Squat (below parallel): 1x5x225, 1x3x315, 1x3x360, 1x3x410, 1x3x410, 1x6x360, 1x5x360, 1x8x315, 1x5x315

    Hang Cleans: 1x5x135, 1x5x225, 1x4x225, 1x5x205, 1x5x205, 1x5x205

    Jump Rope (SUs): 190 in 2 mins (PR)

  • 12/13 Workout

    30 Seconds of work/30 Seconds of rest for 10 minutes

    A) Row

    *Post Total Meters.

    B) Double Unders

    *Post Total Reps.

    A) 1486
    B) 147

  • 12.14.11 WOD Workout

    5-5-3-3-1-1 Push Jerk

    Rest 5 minutes

    For Time

    Buy In- 100 Double unders

    30-20-10

    Wallballs 20/14

    Slamballs 20

    Abmats

    Run 800 meters to cash out

    I did 225 on the push jerk. I felt great on the WOD. I did the 100 DU's unbroken, which is a PR by about 25 for me. I was psyched about that. I felt solid through the rest of it, as I'm strong on those exercises (no heavy weights :P). I almost tripped and broke my neck up near the cul-de-sac...running up there in the dark is a bad idea.

    Cash Out- 800m Run