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 Mile Workout

    1 mile

  • Helen Workout

    Three rounds for time:
    Run 400 meters
    1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
    12 Pull-ups

  • ''Deadlift 5-3-1+ & Malingering II'' Workout

    Warm-up Drills
    Run 400m
    Hollow Roll To Superman x 5 each way
    20ft Duck Walk
    20ft Crab Walk
    20ft Front Roll/Bear Crawl
    20ft Leg Kicks
    20ft Lateral Lunges
    2 (L/R) x Hangman Drill (180/360/Ape/Tarzan)

    ''Deadlift 5-3-1+'' (05.21.2012)
    Work through the following sets of Deadlifts using the percentage based sets outlined below.
    The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

    5 x 40% 100
    5 x 50% 115
    3 x 60% 140
    5 x 75% 175
    3 x 85% 200
    1+ x 95% 220, achieved 8x

    ''Malingering II''
    Complete as many rounds as possible in 15:00 of
    Run 200m
    20 x Overhead Walking Lunges 35lbs
    15 x Strict Push Ups
    10 x Box Jumps 20''
    achieved 3 rounds + 25m of run

  • Competitor Class WOD 5.22.12 Workout

    Skill: 10-15min of muscle up work/progressions

    WOD:
    Buy in: 10 Wall Walks

    Three rounds of:
    21 Wall ball shots, 20lb ball
    21 Toes-to-bar

    then,
    1 x Lane of Pain farmer's carry(88/70ish)
    28 Burpee box jumps, 24"/20" box
    1 x Lane of pain farmer's carry (88/70ish)

  • Angie Workout

    Pre WOD Strength: 1x20 back squats - 115

    WOD:
    "Angie"
    -100 pull-ups
    -100 push-ups
    -100 sit-ups
    -100 squats

  • BandAid Workout

    3 rounds for time:

    20 Thrusters (95/65)
    50 DU's (150 singles)
    20 HR pushups.

    For Thrusters, I did 12 reps at 65, dropped to 60 for 18 reps, dropped to 55 for 18 reps, and then finished the last 12 reps at 50.
    Did single jump ropes.

  • Handstand walk/Chipper Workout

    3 attempts at max distance handstand walk. Couldn't stay inverted.

    Then...

    25 Push up
    50 KB Swing 1.5
    75 situp
    10 HSPU
    75 Squat
    50 Hang power clean 95#
    25 TTB

    No time was taken.

  • 3.06.2012 Workout

    7 min as many reps as possible
    3 cleans
    3 CTB pull ups
    6 cleans
    6 CTB pull ups
    .
    .
    .

  • 06.03.12 Workout

    AMRAP 15:00

    15x plate ground to overhead 45/25
    15x kettlebell SDHP 1.5/1 (Used 55# DB)
    15x medball thrusters 20/16 (Used 20# DB)

    Got 6 rds + 14 plates

  • Grace Workout

    30 Clean and Jerks for time:
    135#/95#

    Then do 4' Tabata Double Unders: count total reps