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

  • On Tuesdays we die before 8am Workout

    Warm Up:

    4 Rounds:
    250m Run
    20 skips
    5 Pull ups

    WOD:

    10-9-8-7-6-5-4-3-2-1

    pullups
    pushup to stand
    KTE
    Deadlift
    shoulder pulls

  • Vegas :p Workout

    Warmup:

    3 Rounds

    inchworm
    shoulder pnf
    knee to chest

    WOD:

    25mins AMRAP

    Draw from deck of cards:

    clubs = Hang cleans
    diamonds = AMBAT Sit ups
    spades = ball wall
    hearts = burpees

    Jack = 250m run
    Queen = 500m Row
    King = 15 Burpee / Box Jumps
    Ace = 1min rest

  • 03.13.13 Workout

    Back Squat 5-5-5-5-5 35-65-75-85-85 (back not well. bear hurting upper spine)

    Then,

    2 Rounds

    100 Double unders

    50 Shoulder 2 Overhead 95/65

    25 Toes 2 bar

    yes, i rx'ed, but i should have scaled to make it more intense. had to break push press into 5's for first part & 4's in 2nd. took too long. i think this is my time, but can not recall. it may have been 23.26? body ached all over from previous wod's this week.

  • Tahoe Throwdown Event 11 Workout

    WOD

    Row, 20 Calories
    20 Two Kettlebell Push Press, (1.5 pood for men, 1 pood for women) - 25 lbs
    50 double unders - 150 singles
    20 box jumps
    20 wall ball (14 lbs. for men, 8 for women)
    20 bench press (135 lbs. for men, 85 for women) - 55 lbs
    3 rope ascents - modified

  • Rehab Workout Workout

    stretching 15 min
    pull-ups- 5 reps x 6 rounds
    Toes-to-bar 5 reps x 6 rounds
    1000m Row x 2

    Green Band

  • Stop The Presses! Workout

    3 Rounds of:

    In 3 minutes complete AMRAP, 95/65lbs push press. Everyone has a 400m run to buy in each round. Score is total number of push presses.

    2 Minute rest between rounds

    After bash: shoulder mobility

    I felt strong on the presses...pounded them out 8-10 at a time with a 10 sec rest between. I was fairly quick on the run (1:30-1:40 for 400m), so I had well over a minute each time to do the presses. I'm especially happy since this was my third day on in a row.

  • Back Squat, Double Unders, Should 2 Overhead, T2B Workout

    Back Squat 5-5-5-5-5 (45-65-85-95-115) Tried a PR, failed 135#

    Then,

    2 Rounds

    100 Double unders
    50 Shoulder 2 Overhead 95/65 (MOD 55#)
    25 Toes 2 bar

    Double Unders SUCKED today (of course!) Strung together 25 at first, then it all went down hill. I can't count how many times I whipped my ass. Push Presses: Round 1: 15, 10, 10, 5, 5, 5 Round 2: 10,10, then fives. Used the new skinnier bar, felt weird at first, but seems like a good switch. Was able to do T2B without any back pain.

  • Power Lifting Circuit: SQ/DL/BP Workout

    3RM Until fail of:
    Back Squat 135, 185, 195, 215, 240, 260, 280(2RM)
    Sumo-Dead Lift 135, 165, 185, 215, 255, 275, 285(1RM)
    Bench-Press 155, 185, 195, 215, 220

    Then...
    50 Pound Weighted Dips Max Reps:
    7, 4, 4, 3, 6, 5, 4

  • Modified Lynne Workout

    Warm-Up

    3 rounds
    Run 300m
    1 min rest between Rnds

    “Lynne”

    Five rounds for max reps of:
    Body weight bench press
    Pull-ups

    modified 10# over body weight bench press @ 185, used slingshot after second set:
    16, 9, 12, 16, 15

    15# weighted strict pull-ups
    10, 7, 7, 8, 8

  • Back Squat, Double Unders, Should 2 Overhead, T2B Workout

    Back Squat 5-5-5-5-5 (45-75-95-115-125)

    Then,

    2 Rounds

    100 Double unders
    50 Shoulder 2 Overhead 95/65

    25 Toes 2 bar MOD I used the ground and don't always hit the bar

    This was rough but was proud of myself for sticking with it. Tried to do the double unders in groups of 10's. And then successfully made it through the push presses, 5 at a time The roughest for me were the T2B. Used the ground and still struggled. Shoulders hurt a lot.