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

  • trunxlife - a lot more Workout

    MetCon
    5 Rounds of:
    10 KB power snatches (M70/W55)
    20 double unders
    For Time

    result: 4:40
    —– Rest 3 minutes —–
    5 Rounds of:
    200 meter sprint
    10 chest to bar pullups
    For Time

    subbed 300 m row for run

    result: 16:00
    —– Rest 3 minutes —–
    3 Rounds of:
    30 v-ups
    20 wall balls (M20/W14)
    10 shoot throughs
    For Time
    Note: Scale accordingly. Shoot throughs are used with parallettes. If not you can use med. balls, boxes, etc. It is a PushUp then drive yourself through by lifting your body up and finishing with your feet on the other side and perform a dip, then drive them back under into a push up position.

    result: 14:00
    Endurance
    4 sets of 250 meter row
    Note: 90 sec. rest between each set. Men, your goal is to finish under 2:30 of accumulated time and ladies under 3:20 of accumulated time. Go fast!

    I averaged 56 seconds each set so i didnt reach my goal but great work

  • Findlay WOD 1 Workout

    Warm up
    20 squat jumps
    15 sit-ups
    10 push-up
    For time

  • Push Press and Push Jerk 3-3-3 Workout

    -Buy In-

    Push Press & Push Jerk Skill Work

    WOD

    Push Press 3-3-3 (165, 185, 195)

    Push Jerk 3-3-3 (195, 205, 185)
    Back off after 205 to practice form and save shoulders for this weekend.

    -Cash Out-
    3 x Max Effort Strict Pull Ups
    Didn't go max effort
    10-10-5 pause and go

  • strength week 2 - front squat, push press, snatch high pull Workout

    Strength
    5×5 Squat
    5×5 High Pull
    5×5 Press
    Note: The High Pull should be performed in the snatch grip. [Wednesday, Week 2]

  • WOD Workout

    3 RFT
    15 pull ups
    30 ball slams (12lb)
    15 burpees
    15 dubs

  • hiking Workout

    Hiking

  • Row/DU/ring dip AMRAP Workout

    20min cap
    Row 3000/2500m
    200 DU
    amrap ring dips
    -Row 10:58 (finished at 1:49.2 pace) first 500 below 1:50, next below 1:45, next 1.5k below 1:50, next 500 below 1:45, last 500 about 1:55
    -6:31. DU kept hitting ceiling so cut short the 400 was supposed to do. felt like was wasting my time. not as bad as after shoulder intensive workout, e.g. 150 wall balls.
    -finished with 24 ring dips in last 2:30. still a weakness.

  • Wednesday 10/10/2012 Workout

    AMRAP in 20 Min. of:
    - 6 Deadlift: 155 lbs
    - 12 Push Up
    - 9 Box Jump 24/20″

    Total: 9 + 2/3 + 3

  • Deadlift, Burpee Workout

    For time:
    21-15-9 of
    Deadlifts (225/155)
    Burpees

  • Press Furious Workout

    Warm Up:
    2x
    5 Roll Up Squats
    10 Toes to Bar
    30 second Handstand Hold
    20 Sledgehammer Swings

    Mobility:
    Hip flexor on wall
    Shoulders on bands

    Max Effort:
    Shoulder Press
    5x 2
    95 lb. (going light all month)

    MetCon:
    4x
    7 Power Cleans @ 135 lb.
    10 Push Ups
    13 Sit Ups