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

  • 120402 WOD #2 Bench Press & Incline Bench Press Workout

    Bench Press & Incline Bench Press

    21-15-9

    For time

    Scaled 65lb BP, 45lb IBP

  • conditioning Workout

    100 burpees
    50 sit ups

    never felt muscle fatigue, but was just going slow but always moving. good workout.

  • Fran Workout

    There is no description for this WOD as it is stat.

    Result: 00:05:32

  • Gauge Workout

    The “Gauge”

    500m Row

    40 squats

    30 abmats

    20 push ups

    10 pull ups

    Then rest 5 minutes,

    For Time

    100 slamballs

    Row was good (1:36), but I was sort of putzing around a bit after my row and wasted some time on the squats...killed some time on pullups as well. I'm confident that I can crack 4 mins. on this one. Still beat my PR by 7 seconds.

    Slam balls felt fine. I only stopped to rest briefly at 50 reps, kept a steady pace for the remainder. I can't remember for the life of me how long it took to do these, but it was pretty quick and I felt good.

  • "Don't Set It Down" Workout

    Hang Power Snatch
    1-1-1-1-1-1-1 PR 95 pounds

    Partner WOD
    1-2-3-4-5-6-7-8-9-10
    Run Ladder from 1-10 in alternating partner fashion. Run up ladder with one arm at a time.
    Perform this with kb cleans (partner not working hold bell in rack position)

    Then perform this with kb Push Press (partner not working holds bell in OH position)
    *Burpee penalty if bell has to be set down

  • Pain Clinic Workout

    4 X 6 minute Partner Suffering MINI-AMRAP Stations

    P1 Gate Sprint
    P2 Vertical rope pulls

    P1 Russian Twist with barbell
    P2 Plank

    P1 Yoke or Farmers Walk x 2
    P2 Situps

    P1 KB snatches 6 w/s
    P2 Sledge strikes

  • 5 - 3 -1 week 2 SQUAT Workout

    110 - 5
    125 - 3
    140- 1+ ( got 9)

  • Jacked gymnastics Workout

    105 min

    1.Skill
    A. HSW practice for 15 min

    B. Butterfly pull up practice for 30 min
    - Progressions
    - Attempts

    2.Jacked gymnastics
    3 rounds:
    - 20 reps LYTP
    - 12 scap push-ups
    - 12 scap pull-ups
    - 8 unbroken Turkish get-ups on each arm - 6 kg
    - 1 unbroken round of Gymnastics Swimming
    - 20 hollow rocks
    - 20 supermans
    - 40 supine heel touches
    Done

  • 5 - 3 -1 week 1 SQUAT Workout

    100 x 5
    120 x3
    135 x 1+ ( got 10)

  • "Complex" Workout

    WOD ---

    100 Double Unders

    THEN

    5 Rds For Time all at 95#
    Complete all 7 reps consecutively, once bar leaves floor it cannot touch until all 7 reps have been completed. All 7 reps = 1 Round
    1 Power Clean

    1 Front Squat
    1 Push Press
    1 Thruster
    1 Back Squat
    1 Push Press
    1 Thruster

    THEN

    100 Double Unders

    Aaron 8:07
    Ryan 8:12

    THEN

    100 Push ups
    100 Sit ups