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

  • Home - 21, 15, 9 Workout

    ring dip, squat (x2), trx ext, knee up

    time: 15:38

  • Home - tabata Workout

    push up, sit up, trx y, crunchy frog

    score
    pu: 29
    su: 19
    trx: 9
    cf: 12

  • gym workout Workout

    10-1 burpees and light push press

    5rounds of
    1 minute each

    sledgehammer
    landmine shoulder press
    ball slams @ 35#
    ring plank
    piston press @ 35# 35# 35# 30# 40#

  • Safety Bar Back Squat Workout

    A. EMOM 18 minutes
    - 5 CTB pull-ups - 3 sets butterfly, 3 sets kipping, 3 sets supinated
    -3-5 HSPU. 1st 6 sets were strict to abmat x3, last 3 sets were kipping x5 with 25# plates to abmat. Left shoulder a bit wonky on CTB. still suck at hspu.

    B. Safety Bar Back Squat 5x5 at 60% (used 275) - 2 min rest
    -155 for 1 set, 165 for 4. felt good. A little awkward, but good.

    C. 10min amrap
    15 burpees
    60 DU
    -4 rds+15 burpees+about 30 Du. Du were awful. very broken. shoulders fried. burpees consistently just under a minute. rest of time per rd on very broken DU.
    rd1: about 1:45
    rd2: about 2:21
    rd3:2:10
    rd4:2:13 - putting me at 8:30.
    -lat 1:30 did 15 burpees and the approximately 30 DU.

    D1. 3x10 lying tricep extension; rest 60s
    -done at 70# (not including bar). difficult. last set only got 7 reps.
    D2. 3x12 TTB; rest 60s
    -done. last set difficult. worked on cycling each rep quickly. grip still the biggest limiter.

  • Run, Snatches Workout

    Run 800m
    30 Snatches 115/75 (MOD: 55#)
    Run 800m

    12:06

    It was about 12 degrees outside and the workout was changed to a 1000m row, but with my tailbone still injured, I (and 2 others) opted for the run. It think I got freezer burn on my face!

  • 1/30/2014 - DB Snatch, Run, KBS, Row Workout

    4 sets @90%:
    - 10 alt. DB snatch tough (70#)
    - run 200m hard
    rest 2 min
    +
    4 sets @90%:
    - 10 KB swings tough (70#)
    - run 90 sec hard SCORE: 429, 385, 390, 404
    rest 2 min
    +
    FLR on floor or rings - accumulate 4 min

  • 01.31.2014 Workout

    WOD
    Open 13.5
    4min AMRAP
    15 Thrusters (100/65)
    15 C2B pull-ups

    If you finish 3 rounds before 4min, time is extended another 4min. If another 3 rounds is finished within the 4min, then time is extended another 4min.. and on.

    Red band. 46 reps. Too many no rep C2B pull-ups...

  • box jump, push press, hspu Workout

    1RM push press
    95, 115, 125, 135 PR

    18:00 AMRAP
    15 Box Jumps (24/20)
    10 Shoulder to Overhead (115/75)
    5 HSPU (wall walks)

    3 + 8 pp
    wall walks suck

  • Lots of pulling Workout

    Deadlift - work to 3RM - 365
    15 RM - 275 - 2 rergrips, immediate repulls (grip failing)

    5x5 Strict Press - 145

    5 rounds:
    10 Rope Smash
    Sled down/back hi/low w/ 115
    7 Pull-Ups
    10 KB Swing @ 50#

    3sets:
    Jack Knives +
    Bulgarian Bag Swings @ 20#

    Not sure if the scale was accurate, but 209#

  • FUNCTIONAL FITNESS FACTORY Workout

    Warm up
    2 times around the loop
    1 min T spine smash
    10 Shoulder dislocate
    10 Pushups
    10 Lunge with a bar in the front rack
    10 Press
    10 Lunge with bar OH

    Strength Deload week
    OH press using 90% of your 1RM + 5lb
    10 strict press with empty bar
    40% =95 x 5
    50% =105 x 5
    60% =115 x 5

    WOD
    400M run
    then 2 rounds of
    20 Push press 65lbs
    25 Step up with KB 53/40lbs on a 20in box
    25 KB swing 35lbs
    20 KB facing burpee
    400M run

    Posted on 5 December 2013