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

  • 3 Rounds For Time Workout

    Strength: Power-Cleans 3@95 - 3@105 - 3@115 - 3@125 - 2@135 - 1@145

    3RFT - 8:55

    400m Run (4 laps turf)
    30 Air-squats
    20 Double-unders

  • Tower Workout

    8 Minute AMRAP(135, 95)

    1 Power Clean
    1 Front Squat
    1 Jerk

    Then 2 of each
    Then 3 of each
    Then 4 of each
    Etc.
    Used #75 for the first 4 rounds, then used #65 for rounds 5 & 6.

    Post WOD - 100 total reps in any combination of situps, GHD, T2B. Did 100 situps.

  • Hells Bells Workout

    WoD "Hells Bells" 4 Rounds for time:

  • Outlaw 130101 Workout

    In 20 minutes with no rest between:

    Fran
    - 4:04, terrible... I wussed out after realizing I wouldn't beat my time and had a bunch of other crap to do after

    Run 1 mile
    - around 8:30

    Establish 20 rep max back squat
    - 235lb. Only did this set as time expired. Was a significant emotional event.

  • Floor wipers Workout

    Strength/Skill
    Back Squat for 15 minutes
    DU practice for 3 minutes

    WOD
    5rds of this for time:

    5 Front Squats 155/110 Rx
    12 Floor Wipers
    20 DU's

    Did L1, too light, should have gone heavier

  • Deadlift Workout

    Strength/Skill
    Cash In:
    4 Rope Accents
    8 Rope Pulls
    100 DU's or attempts
    20 MBC

    WOD
    4rds of this for time:

    8 Deadlifts 250/175 Rx
    10 T2B
    8 Burpees
    350m Row

    Did 135lb

  • Outlaw 130102 Workout

    12 min to establish 1RM power snatch:
    - 185lb (20lb PR)

    12 min to establish 1RM power clean + push jerk:
    - 245lb (never done this before)

    Conditioning:
    100 cal airdyne

  • Mr. Clean Workout

    Skill:
    Outlaw snatch and clean and jerk percentages.. Hit 295lb for a 10lb PR!
    For time:
    4 rounds:

    4 Power Cleans ( 225lb.
    8 Pull ups)
    12 Box Jumps

    Time 5:18

  • Lunges Workout

    Cash In----
    100 DU's or attemps
    30 MBC---3 sets of 10
    5 :20 Sec burst/sprints air-dyne
    5 :20 Sec burst/sprint ergs
    Group skill transfer w/pvc

    WOD
    3rds of this for time:

    20 Lunges w/ 40/20 lbs KB or DB
    13 Burpees
    20 Sit Ups
    13 Push Ups
    20 Wall Balls (20-15/14)
    13 Calories

    Did RX

  • Hand Stand Push ups Workout

    Cash In
    100 DU
    10 x3 MBC
    10 Rope Pulls

    WOD
    4rds of this for time:
    7 GHD Sit Ups
    7 Pass Throughs
    4 HSPU
    10 Ring Push Ups
    10 K2E
    300m Row

    RX, but 2 ab mats for HSPU