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

  • Claw & Antlers Workout

    Claw:
    5 unbroken Rounds Not for Time; Increase Weight each Round

    5 Dead Lift
    4 Hang Clean
    3 Front Squat
    2 Push Press

    (65-75-75-65-65)

    Antlers: Max Reps with 1 minute break
    Wall Ball Shot (13)
    T2B (4)
    Clapping Push Up (10)
    Ring Row (12)
    Double Under (62 singles - 50 = 12)
    1 Re-Do any movement (10 T2B)

  • Barbell Work & Max Reps Workout

    5 unbroken Rounds Not for Time; Increase Weight each Round

    5 Dead Lift
    4 Hang Clean
    3 Front Squat
    2 Push Press

    Max Reps with 1 minute break
    Wall Ball Shot
    T2B
    Clapping Push Up
    Ring Row

    Double Under

    Strength stuff:
    Did 65#-75#-75#-85# (failed on last OH, also was not unbroken)

    Max reps:
    Wall Ball - 12# - 13 (ball came back and hit me in the chin. Same thing happened during my "do over", except I got 14 instead of 13)
    T2B - 11 (one more than I got on Tuesday)
    Did regular toe push ups instead of clapping - 16
    Ring row - was laid out really flat, only got 6
    Double Under - I suck and could only get 4 at a time w/out messing up. Dumb rope.

  • Back Squats, Power Cleans, and Burpees Workout

    Did linear progression for the following:

    Back Squats at 105 pounds
    Power Cleans at 73 pounds

    Mini MetCon: 50 burpees for time

    Went to Patrizio's for lunch today, which you would think would be an auto-Paleo-fail (cuz it's Italian food). BUT, I mentioned my dietary needs to the waiter (no pasta, no bread), and he recommended a seriously delicious grilled salmon with marsala cream sauce and julienned veggies in butter sauce, FTW! It was perfectly Paleo. And their bread was so hard that I wasn't tempted to have some in any case. Whew! That was a close call.

  • Wednesday 110810 Workout

    Three rounds for time of:

    Right arm Waiter Walk 100m, 50 lbs / 30 lbs
    30 GHD Sit-ups
    Left arm Waiter Walk 100m, 50 lbs / 30 lbs
    30 Back Extensions

  • 5 round for time, row & thrusters Workout

    5 rounds
    20 cal row
    15 db thruster, 2×16kg

  • Deadlifts and Push Press Workout

    3x3 Deadlift (115-145-165)
    3x3 Push Press (45-65-70)

    10! of:
    Deadlift (70% of 3RM) (105)
    Push Press (70% of 3RM) (35)

    Record Weights (for 3x3s and WOD) and Time.

  • Time to Clean Workout

    5-5-3-3-1-1-1 of: (55-75-95)
    Hang Clean
    ~and~

    3 Rounds of:
    10 Hang Clean (50% of 1RM) (55)
    200m Shuttle Run (50 yards, there and back, twice)

    Record Weight, Time, and any Modifications.

  • Inverse Filthy Fifty Workout

    50 Double unders
    50 Burpees
    50 Wall ball @ 20lbs
    50 Superman
    50 Push press @ 45lbs
    50 Knees to Elbows
    50 Walking Lunges
    50 Kettlebell Swings @ 1.5p
    50 Jumping Pull-ups
    50 Box Jumps @ 24"

  • Mountaineer Games WOD #3 Workout

    WOD--Mountaineer Games WOD #3 Run through

    Warm up (10 min)-- wrist stretch/wrist rotations/arm circles/up-back overs/hip rotations/jumping jacks/mountain climbers(25)/push ups(20)/lunge(20 total)/air squats(50)/burpees(10)/sit ups(25)--for everthing else we did 10 of each...took us right at 10 min.

    Then--Work up to 255 Deadlifts beginning with 95#
    95#-10/95#-10/135#-10/225#-5/255#-3

    Then--Mountaineer Games WOD #3

           Complete 7 Rounds for Time
       5 <a href='/journal/movements/14'>Deadlift</a>s--255#
       30 Double Unders

       10:44

    So far, one of my FAVORITE WOD's

  • Day 28 Workout

    "Battlefield"

    3 rep progression 18 minute AMRAP

    Handstand Push Ups
    Wall Ball (20#)
    Burpees

    I got to 18/18/18