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

  • Angie Workout

    Angie
    For time do the following:
    100 pullups
    100 pushups
    100 situps
    100 squats

    50 unassisted pullups
    25 with small red band
    25 with small blue band

  • 21-15-9 and 2 half miles Workout

    Half mile
    21-15-9, pull up and box jumps
    Incomplete half mile due to Abby...

  • WOD: 11/1 Workout

    Technique: 15 minutes Split Jerk practice.

    • then -

    3 Rounds of:
    1a) ME Strict HSPU + ME Kipping HSPU – rest 30 sec.
    1b) 25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
    1c) 5 Standing Shoulder Press – heavy, rest 30 sec.
    1d) 10 Romanian Deadlift – medium/heavy, rest 30 sec.

    Post reps for total HSPU. Post loads for KB Snatch, Press, and RDL. Notes: This is an untimed workout. Your effort should be put into using maximal loads for each movement.

    45 - 26 - 65 - 145

  • WOD: 10/31 Workout

    Strength #1: Establish a 1RM strict weighted pullup

    Strength #2: EMOM for 5 minutes:
    2 Hang Squat Cleans @ 70%

    -then-

    3 rounds for time of:
    14 Burpee Over-the-Box Jumps (24″/20″)
    21 KB Swings (53/35)
    28 Shoulder Touches

    10:17 - WF shoulder touches

  • Fran Workout

    21-15-9
    Thrusters 95lbs
    Pull-Ups

  • 01.10.2012 Workout

    OHS practice up to 135#

    Split Jerk practice up to 185#

    3 Rounds For Time
    400m Run
    10x box jumps 24"
    20x Wall ball 20#

  • WOD 110112 (Pushmore) Workout

    L-Sit Hold 5 x max duration, resting 1 minute between sets.
    Then:-
    “Death by Burpees”
    With a continuously running clock, do 1 burpee the first minute, do 2 burpees the second minute, 3 burpees the third minute.. continuing for as many minutes as you are able. Use as many sets as needed to complete the reps for each minute.
    *Compare to 081712.
    Beginner: Scale movements and load as necessary.

    Warm up : 15 Overhead Squat / 7 Handstand / 7 TTB / 4 RD / 4 Pullups / 100 Skips

    Result: 50s,31s,34s,28s,26s / 12m + 8

  • 23.10.2012 Workout

    Shoulder press
    6x 95#
    6x 100#
    6x 105#

    4 rounds for time of:
    50x double unders
    30 seconds on the airdyne
    10x tire ghd sit ups

  • 25.10.2012 Workout

    Push press
    2x 135#
    2x 145#
    2x 155#
    2x 165#
    1x 175#
    1x 180#

    10:00 AMRAP
    500m row
    8x push press 115#
    3x muscle ups

    2 rounds plus 500m row

  • 26.10.2012 Workout

    Lynne
    5 rounds
    Max effort bodyweight bench press
    Max effort pull ups

    Round 1: 5 and 31
    Round 2: 5 and 16
    Round 3: 4 and 20
    Round 4: 4 and 20
    Round 5: 5 and 26