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

  • 3-1-13 Mason Dixon Games Workout

    Competed in the Mason Dixon Games:

    60m - time - 8.59 FAT (bad start and slow track) - finished third in age group

    Shot put - 41.55ft (12.55m) - Decent throw - finished first and placed me 6th nationally.

  • 3-2-13 Front Squats & Metcon (Thrusters, GHD, Wall Walks) Workout

    Strength:

    Front Squats: 185x6, 205x6, 225x6, 245x6, 255x6

    Metcon:

    3 Rnds - 15 Thrusters (95lbs), 15 GHDs, 5 Wall Walks

    Time: 13:58

  • Snatches + Power cleans & Tough AMRAP 20 Workout

    Strength:
    15 x Snatch @ 155#
    15 x Power clean @ 205#

    WOD:

    AMRAP 20

    15 Wall balls
    15 KBS (1.5)
    15 burpees

  • Bench + Deads in a WOD Workout

    Strength:
    18 x Bench press @ 225#
    * felt pretty tired today.

    WOD:

    21-15-9
    Deads @ 155#
    Ring dips

    • I did 26 strict dips unassisted, had to scale to red band to finish.

  • 30 minute AMRAP of rope Climb and pushups Workout

    No other rquirements were given.
    I decided to do 2 rope climbs followed by 20 pushups basically doing rope on the odd minute and pushups on the even minute. This would have given me 30 & 300 not bad for 30 minutes of work.
    I ended up with 28 & 280, 1 round short.
    I was actually well ahead but my hands were starting to get ripped up adn so I put on more tape on my palms areas at the end. I was not wrapping the best with my feet, but I was driving wtih my legs a lot and hips.
    I actually felt it in the pushups. I did GRACE yesterday and my shouders and chest, etc. were a bit sore and tired.
    Great WOD, but wiped me out a bit and I did not properly cool down and stretch... had to rush home to watch Brady and spend QT with him while Kendall went to a party.

  • 03.04.2013 Workout

    15 min AMRAP
    10 KBS (2/1.5 pood)
    10 Box Jumps (24/20)
    10 ring dips

    Lowest band for dips. Also no rings. Was moving slow today.

    7 rounds completed + 11 reps

  • Presses and a quickie Workout

    Dynamic warm-up

    WOD

    “Death by Strict Press”

    1 more press every minute on the minute 115
    Made it 5 rounds + 6 reps.

    Then for time:

    30-20-10

    Double-unders

    KB Swings 1.5/1 pood

  • Max Reps Push Ups / Pull Ups Workout

    5 Rounds

    61 Push ups / 29 Pull Ups

  • Gauge Workout

    “The Gauge”

    500m Row

    40 Squats

    30 Abmats

    20 Push ups

    10 Pull ups

    Rest exactly 5 minutes, then;

    Run 1 mile for time

    Score as 2 separate times for the workout.

    1sec PR..:) the run was slow & cold. 23 degrees & i was numb after a 10min 1 mile run.

  • 3 Mile Run Workout

    3 mile run through town