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

  • Monday 5/20/13 Workout

    21-15-9

    front squats (75)
    box jumps (20")

    30 double unders after each round

  • CFP: 5/3/1C w1 - press Workout

    Warmup:
    3 x 20sec jumping jacks, mountain climbers, jump squats; lunges, spidermans, bear crawls; resistance band stuff.

    3 x max HSPUs (11)
    3 x max toes-to-bars (7 knee tucks)

    PRESS
    5 x 60#, 5 x 70#, 5+ x 80# (4)

    Very tired today. Exhausted.

    WOD:
    12 min AMRAP
    10 renegade rows @ 20#
    20 dumbbell thrusters
    Finished 3 rounds + RR + 9

    Wiped out. Need a rest day big time.

  • Wendler 5/3/1, week 2: Bench Workout

    Bench Press
    warm-up
    35x5, 45x5, 55x3

    working set
    60x3, 70x3, 80x3+ (6) [1RM @97#]

    Missed my rep goal by 1, seem to be stalled or going backwards with the bench, squat & press this cycle.

    Chin-up 5x (Do as many real chinups as you can, and then a static hold for as long as you can. Rest 2 minutes and do next set for a total of 5 sets.)

    set 1 : 3 chin-ups, hold 0:15
    set 2 : 3 chin-ups, hold 0:15
    set 3 : 2 chin-ups, hold 0:07
    set 4 : 3 chin-ups, hold 0:10
    set 5 : 2 chin-ups, hold 0:10

  • Trenching Workout

    Dug trench through rocks and roots.

  • Strike and sprint Workout

    3 rounds for time of:

    -Vaults
    -Med wall
    - 20 hammer strikes
    -Sprint
    -10 Step ups

  • MANION Workout

    Seven rounds for time of:
    Run 400 meters (stoplight run)
    135/95 pound Back squat, 29 reps (used 75lbs on the back squat)
    Don't know my time but I got it all done.

  • MANION Workout

    Seven rounds for time of:
    Run 400 meters (stoplight run)
    115 pound Back squat, 29 reps

  • Pull/Push/Row Workout

    10 rds
    2 chinups
    3 pushups (close grip on med ball)

    10 rds
    125m at level 10
    30 sec rest
    -worst was 25.5

  • Hatch squats Workout

    Back squat
    1x6@240
    1x6@275
    1x3@309
    1x2@330

    Front squat
    1x5@196
    1x4@229
    1x4@240
    1x4@240

  • Fight Gone Bad Workout

    "Fight Gone Bad" In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating.
    The stations are: 1. Wall-ball: 20/14 pound ball, 10/8 ft target. (Reps) 2. Sumo deadlift high-pull: 75/55 pounds (Reps) 3. Box Jump: 20" (Reps) 4. Push-press: 75/55 pounds (Reps) 5. Row: calories (Calories) The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

    Result: 231 Rx