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

  • 1/2 Jake Workout

    5x2 heavy push press + 1 split jerk

    Jake
    10min AMRAP (normal Jake is 20min)
    10 push press (115/75#)
    10 KB swing (53/35#)
    10 box jumps (24/20") Did 24"

  • Cool Workout

    Pre-Wod
    5 Minute Jump Rope
    10 Minute Pull Up
    5 Sets AMRAP Strict C2B -1 minute rest between sets
    mod: 1 minute on/1 minute off max reps negatives
    7 X 1 Squat Clean, 2 Front Squats-Heavy (add weight each set)

    For Time
    50-40-30-20-10
    Air Squat
    II Under (2:1)

  • 10-09-2012 Workout

    30 KB Swings #53/35
    30 DU
    30 SDHP w/ same KB
    400M Run
    100M Sled Drag 135/90
    30 SDHP w/ same KB
    30 DU
    30 KB Swing #53/35

  • Static Cling Workout

    WOD: Static Cling
    15 Minute AMRAP:
    3 Hang Cleans (155#/115#)
    6 Push-Ups
    9 Sit-Ups
    12 Double-Unders (3:1)

  • Hopper Workout

    Pre-Wod:
    -5 X 2 Back Squats (155, 175, 195, 215, 225)

    15 minute "Hopper" (Various WOD's pulled out of a "hopper" every minute) (#135,95)
    For Example:
    Minute 1: 15 Burpee
    Minute 2: 8 Roll Outs
    Minute 3: 10 Thruster
    Minute 4: 12 Dead Lift, 9 Hang Clean, 6 Push Press
    Minute 5: 20 Sit Ups
    Minute 6: 15 Burpee
    Minute 7: 20 Sit Up, 20 Push Ups
    Minute 8: Dead Lift, 20 Push Up
    etc

  • No Breaks Workout

    Pre Wod:
    1 round of max strict pull ups. (mod - 10 pull ups with a 10 second negative.)

    WOD:
    50 Clean and Jerk
    50 Ring Dips
    *in as few sets as possible for each. Max of 7, one minute breaks for each.
    5 minutes total of a plank hold (from elbows or hands).
    *with the fewest breaks possible.

  • Nate Workout

    20 min. AMRAP of:
    2 MU, 4 HSPU, 8 2 pood KB swing
    (I use a 70 lb. dumbell for my swings)
    15 complete rounds + 1 MU
    not too long of a warm up. I got loose and a little sweaty but not as much as I tend to need to really kill a WOD. I was well rested, but didn't have that super intensity. I was concentrating on keep on going. No long breaks. I was taking a few seconds like 5-10 between movements after a couple rounds and then just get on the it and bang out the reps.
    Good stuff.

  • 10.09.12 WOD Workout

    10-9-12 Tuesday’s WOD

    Deadlift 3-3-3-3-3 115-135-135-155

    Then,

    21-15-9

    Deadlift 225/155 <--125#

    Hand release push ups

    Toes 2 bar

    TTB were tougher than expected.

  • Cool Workout

    Pre-Wod
    5 Minute Jump Rope
    10 Minute Pull Up
    5 Sets AMRAP Strict C2B -1 minute rest between sets
    mod: 1 minute on/1 minute off max reps negatives
    7 X 1 Squat Clean, 2 Front Squats-Heavy (add weight each set) - went light for lower back

    For Time
    50-40-30-20-10
    Air Squat
    II Under (2:1)
    7:23 singles

  • Cool Workout

    (This was yesterday's WOD, I did it today due to shoulder injury)

    Pre-Wod
    Did 5x5 front squats with #45. Couldn't go heavier as it caused shoulder/arm to hurt.

    For Time
    50-40-30-20-10
    Air Squat
    II Under (2:1) Did singles