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

  • KB tabatha Workout

    KB USA style
    KB (l/r) Russian style
    KB (l/r) squat
    airsquat

    all 8 rounds, 20 sec/ 10sec rest.
    in between 2 min rest
    KB 16kg

  • extra lunch Workout

    OH Press (Strict) 9x3 - #145

    50 Burpees for time - 2:53

    21-15-9
    Pushup, Situp, Air Squats - 4:15

  • 8 rnds KB swings/weighted lunges/clapping pushups Workout

    "Clapping Push Ups"

    8 Rounds For Time:

    10 Kettlebell Swings (53/35)
    10 Weighted Lunges (53/35)
    10 Clapping Push Ups

    Prewod 400 m run
    3rounds pullups air squats situps

    Ran there and back from the house. It took about 17 mins each way.

  • Main Site: 21-15-9 DL and OH Squat Workout

    WARM UP
    A. Mobility
    - Foam Roll & KB: Thoracic
    - Ball & Box: Hamstring
    - Band: Track Hamstring
    B. Dynamic Warm Up
    - Band: Lateral Tube Walk
    - Inchworm
    - Side Straddle Step
    - Single Leg Squat
    - Iron Cross
    - Scorpion
    - PVC Shoulder Passes
    C. Burgener Warm Up & Skill Transfer Drills

    WOD
    21-15-9 reps of:
    - Deadlift (225)
    - Overhead squat (95# scaled)

    Notes: Dead lift sucked. Make sure to straighten arms before lift to prevent back from burning out. OH squat was actually pretty good. I tried the 135 RX'd weight and definitely couldn't do that for 45 reps and still finish before sunset. I'll consider this workout a disappointment overall. I needed to push harder on the dead lift, but I was hurting for real. I did make it through the over head squats with pretty good form so I'm happy about that.

  • 10min AMRAP Workout

    Skill
    DUs + Skill Transfer Exercises for the Snatch (45 pounds) + OH Squat

    Strength
    3x3 Deadlifts 110kg (3mins rest)

    WOD
    10 min AMRAP of:
    2 C&J (60kg)
    1 Pole Climb

    Nice workout! It was much harder metabolically than I anticipated since the anaerobic metabolic pathways were used more than I expected. I thought this would be more of an aerobic workout.

  • Filthy Fifty Workout

    WOD

    50 box jumps (24in)
    50 jumping pull-ups
    50 kettlebell swings (35lb)
    50 walking lunges
    50 knees to elbows
    50 push press (45lb)
    50 kettlebell deadlift (53lb)
    50 wall balls (20lb)
    50 burpees
    50 double-unders

  • Deadlift / OHS Workout

    Warmup
    3 rounds
    * samson stretch
    * push ups (15,15,20)
    * 5 dips
    * 10 GHD
    * OHS (95,115,135) x 3-4 to warm up
    * Deadlift (135,185,225) x 3-4 to warm up

    WOD
    21-15-9 reps of: --> Scaled to The Porch (15-12-9 reps)
    225 pound Deadlift
    135 pound Overhead squat

    1st round of 15
    DL unbroken
    OHS sets of 10 + 5

    2nd round of 12
    DL sets of 9 + 3
    OHS unbroken

    3rd round of 9
    DL unbroken
    OHS unbroken

  • 9-19-2012 Workout

    Team WOD:

    12 Minute AMRAP

    1 person does AMRAP of:

    10 Clean & Jerk #135/95
    2 Rope climbs
    while the other does 75 DU, after DU complete switch with partner

    Did this WOD with Wendy. Hooah!!

  • Five rounds: 15 Walking lunge steps, carrying a 95 pound barbell in the front rack position + 30 DU Workout

    M/ 38/ 134 lbs/ 5'-6"
    As Rx: 7:50 (I had to do 8 steps and then turn around because my gym doesn't have much open room)
    This was a great WOD... walking lunges in the rack position was great.. not bad at first, but it was taxing a bit at the end of each round after 2. I went unboken on all rounds and had only a couple tiny hicups on the DUs. I have had a bad ankle for a while now, so I kind of stopped with the DUs for a while... I've been hitting them for about a week now and they're starting to come back. I went kind of super slow to get really good movement on the walking lunges... if I went quicker I started to push my knees forward and lose good posture, etc.
    I really cramped up in my foot's arch... weird. This is all quads for a burn.
    POST WOD:
    High Box jumps in set of about 7 reps, and heavier FS
    (Box height ended up at about 42-43" and I would walk over and just do a set of FS.. I used: 115, 135, 165, 185 lbs for sets of around 5-7)
    Gym turned off the lights as I was cleaning up so I HAD to leave.
    My butt and quads were a bit tight. No POST WOD stretching for the first time in forever.

  • Outlaw BB/Skill Workout

    BB Gymnastics:

    1) 7X2 Hang Snatch – heaviest possible, rest 60 sec. build up to 140ish
    2a) 5X3 3-Stop Snatch Pull – heavy, rest 60 sec. DEMO VIDEO - 135#
    2b) 5X3 Heaving Snatch Balance – heavier than last week, rest 60 sec. - 135#

    Skill

    15 minutes Handstand/Handstand Walk practice.

    Notes: Try to spend the majority of this time inverted. If you can only get into a handstand against a wall, then try to play with balancing just the wall. If you can freestand, then attempt to walk. If you can walk practice turns. Etc.

    Didn't do the conditioning he programmed. I did DU practice as a 5-25 ladder & back down / 5 min AirDyne intervals - shot for 45s on/ 15 off - didn't go as planned.