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

  • Starting Power Workout

    Day 4: B

    AMRAP with muscular failure
    max 36 reps+2,5kg

    50 x 95kg deadlift
    31 x 50kg shoulder press
    30 x pull up (green rubber band)

  • Sunday Funday Workout

    12 min work up to 2rm push press (125)
    wod- 3 part add times of all, 1 min rest in between each part.

    part 1. Run 1 mile- 7:15

    part 2. 10 thrusters 60#
    20 4count flutter kicks
    30 air squats
    40 push press 60#
    50 sit ups with 25# plate
    - 8:31

    part 3. run 1 mile 7:45

  • Legs Workout

    Seated Hamstring Curl Machine:
    - 50 x 24kg

    Seated Quad Curl Machine:
    - 50 x 19kg

    Back Squat:
    - 10 x 20kg, 10 x 40kg, 10 x 60kg, 10 x 80kg, 10 x 90kg, 10 x 100kg, 10 x 110kg

    21,15,9:
    - Back Squat @ 60kg
    - 24" Box Jump
    - work:rest = 1:1

    Deadlift (feet on plates) + Deadlift:
    - 10 x 20kg + 10 x 20kg
    - 10 x 40kg + 10 x 40kg
    - 10 x 60kg + 10 x 60kg
    - 10 x 80kg + 10 x 80kg
    - 10 x 100kg + 10 x 100kg
    - 10 x 120kg + 10 x 120kg

    Deadlift + Plate Burpees:
    - 3 rounds
    - 10 x 60kg + 10

    Seated Squat Machine (calf raise) + normal
    - 10 x 40kg + 10 x 40kg
    - 10 x 80kg + 10 x 80kg
    - 10 x 120kg + 10 x 120kg

    Row 1000m @ 2:00/500m pace

  • Resolve Workout

    Strength: 3 RM Back Squat

    Metcon: For Time
    - 50 KB Swings (53/35)
    - 800 Meter Run
    - 25 HSPU
    - 800 Meter Run
    - 50 Pull Up

    Back squat: 205
    Metcon: 15:02 (50# kb, and HSPU with limited ROM)

  • Starting Power Workout

    Day 3: A

    AMRAP with muscular failure
    max 36 reps+2,5kg

    x 65kg back squat
    x 42,5kg bench press
    x 32,5kg clean and jerk

  • 7 Mile Trail Run Workout

    1.75 mi. trail, 4x.

    I did this with my brother in-law and it actually started raining, then hailing on us during the run. It was nasty. I finished a little ahead of him and went back to find him. We both arrived at the finish at 1:03:33, but I'm pretty sure I made it there the first time in under 1:00. Not an especially challenging run, except for the rain, hail, toe shoes, and knee pain towards the end. Pace was easy, though.

  • Bench Press 1RM Workout

    45 lb x 10 reps
    135 lb x 5 reps
    185 lb x 5 reps
    205 lb x 4 reps
    215 lb x 3 reps
    225 lb x 2 reps
    235 lb x 1 reps

    Wrist is about 80% right now. Disappointing since I hit 265 over the winter, but I'm trying to build back up.

  • OHP/Pull-ups Workout

    Fat bar OHP and pull-ups. 10, 9, 8...

    This was strict as long as possible, but some and push press and kipping did happen. Slow negatives when I had to "cheat", and static hold on the final 1 rep set. Untimed.

  • Resolve Workout

    Pre-Wod: Find 3 RM Back Squat - 135#

    Metcon: For Time
    - 50 KB Swings (53/35)
    - 800 Meter Run
    - 25 HSPUs (abmat)
    - 800 Meter Run
    - 50 Pull Ups (banded)

  • Squat Cleans Workout

    Squat Cleans x2 every minute for 12 minutes (135 rx)
    115 lb

    NOTES: pushed myself on the form. The weight was fine, the form was nasty.