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

  • 8/5/13 Workout

    12 AMRAP

    12 box jumps - 24 in
    6 thrusters - 45lb
    6 lateral burpees

    5 rounds + 6 thrusters

  • Week 6 Day 4 Workout

    Warmup:
    30/20/30

    WOD:
    AMRAP 10 minutes:

    FSQ 135lbs (80 reps)

    rest 3 minutes

    Farmers Walk 400m with 55lb dumbbells (8:30)

    L-sit on rings :20/:10 x 10

    Games WOD:

    5 Rounds
    C2B pullups 3
    burpees 6

    2:35

  • 08.05.2013 Workout

    Oly Chipper
    5 Power Cleans (95/65)
    3 Shoulder-to-Over-head
    6 Front Squats
    4 Thrusters
    10 Deadlifts
    3 Snatch
    8 Back Squats
    3 Over-head Squats
    4 Walking Lunges
    1 Bear Complex

    Too easy. 6:28. RX

  • Mon Comp Programming Workout

    a) Wk 1 BS: 7,8×195#
    b) WOD: 5+18 sit ups
    c) 4×20 UB GHD hip ext + sit ups, 2 min rest
    d) 5 rd: 10 cal airdyne + 10 burpees AFAP, 1 min rest
    e) MU progression practice

  • Tabata Something Else Workout

    Last time in parens October 2011
    Pull: 48 (49)
    Push: 71 (64)
    Sit: 73 (79)
    Squat: 121 (104)

    Total: 316 (296)

    PR

  • chins + 100 pushups Workout

    5 5 5 5 5

    can't do just body weight yet for 5 - got four and failed. can do 5 w blue band real easy, double orange is okay too.

    100 pushups, 200m run every time have to rest. 22:10 (only got 90 or so)

  • 08.06.2013 Workout

    4RFT
    10 Right DB Snatch (55/35)
    15 Hang Cleans (135/95)
    10 Left DB Snatch
    15 GHD Situps

    35#, 85#. Will get to 95# eventually.

  • Annie Workout

    I did this after a more technical WOD with ladder of 3 DL, 2 HPC, 1 Jerk
    I did this in about 4:30
    a few hiccups on the DUs but not too many and I was pretty fast on the situps, considering I did 100 T2Rings yesterday morning.
    Good time overall. I was feeling pretty well for a fast recovery on this one too.
    I stretched for a few minutes and then went home to make the kids breakfast

    last time done on 5/6/13
    Post WOD: Annie
    (50-40-30-20-10) DUs + Situps (I do mine anchored)
    4:25
    I was moving well, and my situps were pretty fast. I had 2-3 trip ups on the jumprope but nothing too big. I think my PR was in the high 3 minutes a while ago.. can't miss any DUs for that, and have to CRANK.
    Fun finish.

  • 8/9/19 Workout

    Warm up(8)
    3rds
    20 plank taps
    10 mountain climbers
    5 hollow rocks

    Mobility(4)
    1:00 min samson
    :30 butterfly stretch

    Workout
    c/o Alchemy 365
    A20:
    30-20-10 reps:
    Hang Power Cleans
    Butterfly Sit-Ups
    Push-Ups

    Finisher
    30 cuff iso
    60 cross crunch
    1:00 ham stretch

  • Bike Workout

    9.75 miles on Steve's Bike