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

  • 05.07.12 WOD Workout

    Squat Challenge

    Then,

    12min AMRAP

    30 Double Unders

    10 Slamballs 30/20

    I got 12 1/2 rounds in today.

  • 3 RM Front Squat Workout

    Find your 3RM Front Squat

    results:

    185# x 3
    205# x 3
    225# x 1

    I got greedy in trying to get a new 3rm so yeah didnt work

  • Stone to Shoulder, Box Jumps Workout

    on the minute for 10 minutes do:

    2 stone to shoulder 145#
    5 box jumps 33" box

    for each round you dont complete you do 15 burpees at the end

    oh man the stone got heavy QUICK. I had to do 30 burpees at end

  • Double Under/ Snatch Workout

    Complete the following every minute for as long as possible:
    20 Double-unders
    1 Snatch

    Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.

  • Smash 28.8 Workout

    0-6
    30 strict pull ups
    20 hspu
    10 bodyweight front squats
    0-8 rest
    8-22
    10!
    Deadlift @bodyweight
    Burpee
    22-24 rest
    24->
    1000m run
    50 kbs
    800m run
    40 thrusters
    400m run
    30 hang squat cleans
    200m run
    20 ohs

  • 10-23-12 Strict Press, Bent Rows & Metcon (Row, K2E, Burp Brd Jmp) Workout

    Strength:

    Strict PRess: 12x95, 12x115, 12x125
    Bent Rows: 12x135, 12x155, 12x175, 12x195

    Metcon:

    4 Rnds: 300m Row, 20 K2E, Burpee Brd Jump (100ft) - Rest 2 min between rounds

    Time: 18:23

  • Legs Workout

    Seated Hamstring Curl Machine:
    - 33kg x 25, 26kg x 25

    Seated Quad Curl Machine:
    - 26kg x 50

    Deadlift (feet on 20kg plates):
    - 20kg x 10, 30kg x 10, 40kg x 10, 50kg x 10, 60kg x 10, 70kg x 10, 80kg x 10, 90kg x 10, 100kg x 10, 110kg x 10, 120kg x 4

    Deadlift + T2B:
    - 3 rounds
    - 60kg x 10 + 10
    - work:rest = 1:2

    Alternating Pistol Squats + 24" Box Jumps:
    - 5 rounds
    - 10 (5 each leg) + 10
    - work:rest = 1:2

    OH Squat + Sit Ups:
    - 5 rounds
    - 10 x 40kg + 20
    - work:rest = 1:2

    Squat Snatch (touch and go):
    - 3 rounds
    - 5 x 40kg

    Bike:
    - 1min on each level mainting 90rpm
    - 12, 13, 14, 15, 16, 15, 14, 13, 12
    - 4.68km

  • Bearfit - Teams Workout

    In Teams of 3 Complete the following, only one person can be working at a station at a time.
    21, 15, 9
    - 32kg KB Swing
    - 90kg Deadlift
    - 15kg Plate Sit up
    - Hill Run (run increases each round, 100m, 300m, 500m)

    In Teams of 3 Complete the following, only one person can be working at a time.
    - 150 x Airsquats
    - 90 x 32kg KB SDHP
    - 30 x 40kg Power Snatch

  • Aerobic work Workout

    45 min aerobic work
    1 min walk/2 min run
    6.6 km
    134/163
    6.52/4.49 min/km

  • Nicole Workout

    WOD: "Nicole"

    Run 400 meters
    Max rep Pull-ups

    Complete as many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.

    Near-rips on both hands before starting the WOD, so I used a blue band and worked on strict pull-ups instead of kipping pull-ups rx'd.