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

  • Junkyard Dog & Co. Workout

    WARM-UP:
    2xSuicide Runs (10, 20, 30, 40 Yards)
    Burgener Warm-Up (as a class)

    SKILL:
    Junkyard Dog Warm-Up (With a Partner)
    WOD:
    10 Minute AMRAP (AMRAP 1: 6 Rounds 4 F.S.)
    6 Deadlifts (115/75)
    4 Front Squats (115/75)
    2 Squat Cleans (115/75)
    Score: Total Rounds
    (no rack is allowed)

    Rest Exactly 3 Minutes

    10 Minute AMRAP (AMRAP 2: 93 reps)
    Buy-In: 20 Pull-Ups (20 Pull-Ups are done ONCE)
    Then Infinity Ladder (1,1,2,2,3,3...):
    Hang Power Cleans (115/75)
    Ab Mat Sit-Ups
    Score: Total Reps

  • 1-28-13 Workout

    Pre-WOD
    5x3 push press

    WOD
    3x5min AMRAP
    2min rest after each round
    10 KB swings (53#,35#)
    10 box jumps (24",20")
    10 HR push-ups
    10 sit-ups

  • Back Squat, Run, Boxjumps, Push Jerks Workout

    Back Squat 5-5-5-5-5 (45x5, 65x5, 85x5, 90x5, 95x5)
    Then,

    Using ONLY 1 bar

    2 Rounds
    Run 200m
    30 Back squats 135/95 (MOD: 75#)
    400m Run
    20 Box jumps 20in
    Run 200m
    10 Push jerks 135/95 (MOD: 75#)

    25:57

    Dropped the barbell 2 times both rounds of squats. SO heavy! 2nd round of back squats I did 10, 10, and 10. Was able to get through the push jerks unbroken (push pressed most of them).

  • 2-4-13 OH Squat & Metcon (P Press, DUs, R Rows, L Holds) Workout

    Strength:

    OH Squats - different rep schemes - weights - 65, 95, 105, 125, 135

    Metcon:

    10-20-30-40 reps: P Press (65lbs), DUs, Ring Rows, L-Holds (seconds)

    Time - 17:30

  • Deadlifts and Handstands plus a Triplet Workout

    Strength / Skill - 5 rounds for load and quality, not time:
    Deadlift x 5 @ 75%
    Handstand Practice (chest-to-wall, back-to-wall, freestanding, walking, one-arm)

    WOD

    3 rounds for time:

    “American” KB Swing (70/53#) x 10
    Toes-to-Bar x 15
    Air Squat x 20

    187; RX

  • Back squat Workout

    Warm Up: 5:00 jump rope, presquat hip opener, 10 air squats w/ :10 bottom hold

    Strength: back squat
    5-5-5+, then 1 set AMRAP @ 70% day’s weight (123) (10)

    Met Con: 4 rounds for time
    200m run
    5 squat cleans (185/115) (73)

    Mobility: pigeon pose, partner foam roll calves

  • Squat-Bench-Row Workout

    Squat, Bench, Row

    Warm Up: GHD Complex 8X3

    Current Weights: 255, 200, 125

  • Squat-Bench-Row Workout

    Squat, Bench, Row

    Warm Up: GHD Complex 8X3

    Current Weights: 255, 200, 125

  • The Chief Workout

    "The Chief"

    Max rounds in 3 minutes of:
    135 pound ( 50 kg ) Power cleans, 3 reps
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles.

    Post rounds completed for each of the 5 cycles.

    4-4-4-4-5

  • 02.06.13 Workout

    Deadlift 5-5-5-5-5 115-115-125-125-135

    Then,

    5 Rounds

    10 Body weight deadlifts<--135----i am really bad at math. i thought i had 125 racked up until the end of the wod. no wonder my upper back was rounding a lot.

    20 Push ups

    30 Double unders