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

  • April Done! Workout

    Warm Up

    250 Skips
    100m Run --> 10 Bench Jumps --> 100m Run
    10 Pull Throughs
    25m Knee Hugs
    10 Air Squats
    25m Toy Soldiers

    WOD

    3 Rounds
    50 Mountain Climbers
    40 KB Swings (12kg)
    30 OH Lunges (25LBS)
    20 AMBAT Sit ups (20KG Ball)
    10 Sumo High Deadlifts (75LBS)

  • Snatch & Burp Workout

    Pre-WOD:
    - Find 1RM Strict Press (185)
    - Find 1RM Jerk (215)

    WOD - 7min AMRAP:
    - 3 Snatch (95#,65#)
    - 3 Burpees
    - 6 Snatch
    - 6 Burpees
    - 9 Snatch
    - 9 Burpees ... etc.
    Count total reps completed.

  • Bearish and sprints Workout

    Skill/Drill WOD movements

    Bear Complex 3X with 45lbs

    WOD

    Complete as many rounds as possible in 15 minutes of:

    75/55 pound <a href='/journal/movements/19'>Shoulder press</a>, 4 reps
75/55 pound <a href='/journal/movements/542'>Sumo deadlift</a> high-pull, 8 reps
75/55 pound <a href='/journal/movements/23'>Front squat</a>, 12 reps

    After bash: Tabata sprints (use the full length of the box)

    I did 7 + 12 and felt okay. The squats killed me, whereas I expected the SDHP to be the tough part. I felt good in the sprints though, and was moving pretty quickly.

  • Tabata Run (6 Rounds) Workout

    Skill
    5 minutes of Static HS Practice
    5x5 Strict Weighted Handstand Pushups 10kg (90s rest)

    Endurance
    "Tabata Run" (6 Rounds)
    Six rounds of:
    20 seconds of Max Effort Running
    10 seconds of Rest

    At my sixth rest period a dog started chasing me and the workout was ruined.
    The adrenaline really helped me run fast though.I think the dog will be useful if I run into him on my Mile Run Time Trial on Saturday.

  • 4/11/13 "The Chief" Workout

    10 TGUs (for load, not time)

    “The Chief”
    Max rounds in 3 minutes of:
    3 Power Cleans (95#)
    6 Push Ups
    9 Air Squats

    Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.

    “Cash Out”
    5 Attempts: Max Effort Dead-Hang Pull Ups (unbroken)
    -rest 1-minute between sets

    4+3 , 3+9 , 3+3 , 3+4 , 3+3

  • Doc Mcstuffins Workout

    Strength:
    Front Squat - 4 - 4 - 4 - 4+ @ 70% 145lbs

    Cond (entire piece should take 17-20 minutes):

    15-12-9 (strict 10 min cap):
    -          Deadlift (275/185)
    -          OH Walking lunge steps (45/25lb plate)

    ----Then (2 minutes after last person finishes or time cap has expired)----

    3 x 1 minute weighted plank hold (1 minute rest between efforts) 45lbs plate

  • 5 rounds of: swim 50 meters + 25 pushups Workout

    I did this with very little warming up. I went upstairs, stretched out a bit and then went to the pool and just did this. It was fun but I would do A LOT better if I pre gassed myself doing some cardio on the rower or something within my warmup.
    I need to do that to better open my lungs adn get me ready so I don't hit a mini wall so to speak.
    I did this in about 11:20
    I did the first round unbroken and with a terrible mini flip turn
    2nd round I might have touched and gone with the swim and probabkly broke the pushups into 18 + 7
    3rd - 5th rounds: I touched the wall and stopped for a couple seconds and then came back in the pool. On the puhsups I was basically doing 10-12, then 8-10 or so and then finishing up.
    Good gasser. You get tight and breathing hard with the swimming is a challenge to say the least. I wanted to do this because my hand was still a bit messed up and haven't swam in a long time.
    FUN WOD.

  • Doc Mcstuffins Workout

    1 mile run before workout

    Strength:
    Front Squat - 4 - 4 - 4 - 4+ @ 70% 140lbs

    Cond (entire piece should take 17-20 minutes):

    15-12-9 (strict 10 min cap):
    -          Deadlift (275/185)
    -          OH Walking lunge steps (45/25lb plate)

    ----Then (2 minutes after last person finishes or time cap has expired)----

    3 x 1 minute weighted plank hold (1 minute rest between efforts)

  • Doc Mcstuffins Workout

    Strength:
    Front Squat - 4 - 4 - 4 - 4+ @ 70% 80lbs last set 15 reps
    Cond (entire piece should take 17-20 minutes):
    15-12-9 (strict 10 min cap):
     Deadlift (275/185) Did 145lbs
    OH Walking lunge steps (45/25lb plate) did 25lbs plate..gotta work on getting that
    knee down.
    Then (2 minutes after last person finishes or time cap has expired
    3 x 1 minute weighted plank hold (1 minute rest between efforts)
    partnered with Anita...used 10lbs DID NOT FAIL!!!

  • UNF - bbell complex, box jump, kb swing, pushup, sprints, max plank/wall sit Workout

    Baseline: Pre-SOP and Box Breathing, then ROM Drills.

    4 rounds (65#-95#) – Barbell complex with burpee chaser:
    6 of each, 1. Dead Lift 2. Up right Row 3. Squat Clean 4. Front Squat 5. Push Press 6. Back Squat 7. Burpees
    30#, 35#, 35# db

    Work Capacity: Complete 50 – 30 – 20 for time of:
    Box Jump
    KB Swing (55#/35#)
    Push-up
    4:24.2
    1:42.8
    0:47.1
    40# kb, 25, 10, 5 reps