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

  • Cool Workout

    Pre-Wod:
    - 5 Minute Jump Rope
    - 10 Minute Pull Up
    - 5 Sets AMRAP Strict C2B -1 minute rest between sets
    - mod: 1 minute on/1 minute off max reps negatives

    -7 X 1 Squat Clean , 2 Front Squats-Heavy (add weight each set) 135,135,135, 145, 145, 155, 165

    For Time:
    50-40-30-20-10
    - Air Squat
    - II Under (2:1)

  • Outlaw Saturday Workout Workout

    Strength

    Take 7 minutes to establish a 1rm Front Squat, then:

    2 reps every 30 seconds for 7 minutes @ 75% of above.
    + used 225lb. Last few were rough but got all reps

    Conditioning

    5 Push Jerks 135/95#
    10 Burpee Over the Box Jumps 20″
    15 KBS (Russian 70lb)
    10 Push Jerks 135/95#
    20 Burpee Over the Box Jumps 20″
    30 KBS (Russian 70lb)
    15 Push Jerks 135/95#
    30 Burpee Over the Box Jumps 20″
    45 KBS (Russian 70lb)

    For time.
    - 13:20

  • Outlaw Strength Workout

    BBG
    10 minutes to establish 1RM Snatch
    135, 155, 175, 180
    10 minutes to establish 1RM C&J
    155, 175, 205, 215, 225, 235

    Strength
    1.25 Front Squat 1x5 @185#, 2x5@190, 1x3 @ 200#, 1x3 @ 215

  • Aerobic work + telinevoimistelukurssi Workout

    45 min
    Aerobic work for 45 min
    1 min walk, 2 min run
    avg/max speed 6.53/km, 5.49/km
    Total distance 6.69 km
    HR 136/161

    90 min
    Telinevoimistelukurssi, 9. kerta
    Alkulämmittely
    Permantoakrobatia
    Liikkuvuus
    Käsilläseisonta ja keskivartalon hallinta
    Kuppi-kaari asento, pito ja keinunta
    Rekkiharjoitteet: kuppi-kaari, heilunta, kieppi avustettuna

  • Turkish get up Workout

    A – 5x every 3 mins, max unbroken set of push press@ 50%BW.

    B – For Time:

    30 Turkish get up 20/15

    FT-60 press ups

    120 Du’s

  • Heavy: Dips & Snatch Workout

    Dips:

    1x5 Bodyweight
    3x2 Full Vest
    2 Overload 60lbs negative only
    5x2 Full Vest

    1 Rep max effort snatch between all sets (each arm)

  • 20 min of go Workout

    20 min amrap

  • Heavy KB Swing/T2B Couplet Workout

    Skill
    5 Ring Muscle-ups PR
    I finally got the technique down. It turned out to be easier with a hook grip.

    WOD
    3 rounds for time of:
    10 Heavy Kettlebell Swings (28kg)
    30 T2B
    This was really tough on the core.

    Endurance
    3x400m (2mins rest)
    1:26 - 1:23 - 1:20
    Since my first 400m wasn't as fast as I wanted, I decided to increase the effort each time.

  • 100512 Meter Beater Workout

    Strength/Skill

    ■2-position snatch (floor, knee) - 70% x 2 x 5, @ 95 #
    ■Snatch push press - 71% x 4 x 5 @ 95#, 95#, 95#, 105 #, 105#

    WOD for time:

    800m run
    then

    5 rounds of:
    5 muscle-ups - or - 10 chest-2-bar pull-ups and 10 ring dips
    15 front squats (135#/95#) - no rack

    then:
    800m run
    ** 25min cut off **

    I finished the 5 rounds at 24: 45 using 115# for the front squat. I also scaled and did c2b pull ups and ring dips. I did not do the last 800m run

  • 12min AMRAP of PS, C2B and B-BxJO Workout

    12:00 AMRAP of:

    9 Power Snatches 115/75#
    12 C2B Pullups
    15 Burpee Box Jump Overs 24/20