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

  • 7 Rounds Workout

    75% of 1rm squat - #135 5x3

    7 Rounds
    10 Dead Lifts @ #155
    Max Push ups
    400m Row.

  • Arm Bully Workout

    Shoulder Press - Have John calculate 1RM using 3RM from last week 155#
    75% - 5 135#
    80% - 5 140#
    85% - 5 (or more) 145# - 5 reps

    Then:
    Weighted pullups - 5x3 - 53# over and under hand
    Weighted ring dips- 3x3 - 53#

    WOD
    2 RFT 12 minute cap:
    30 pullups
    15 Thrusters (115#)
    400m run

    Post-WOD
    3 minute Plank

  • Tuesday 120612 Workout

    3 RDS
    7 Deadlift 345 lbs/245 lbs only did 205#
    7 Muscle-ups

    
then…

    3 RDS:
    21 WB 20 lbs/14 lbs
    21 T2B

    RX'd other than deadlift weight

  • 06122012 Workout

    4x5 Weighted Ring Dips
    +10 x5
    +20 x5
    +25 x5
    +30 x4 (failed rep)

    Then
    3 ROUNDS AMRAP
    90 sec working Power Cleans 135 scaled down to 95#
    90 sec rest
    90 sec working Burpees
    90 sec rest

    total reps = 113

  • ''A Harsh Tribunal'' Workout

    ''A Harsh Tribunal'' (06.12.2012)
    Complete as many rounds as possible in 4:00 of
    3 x Hang Power Cleans 95lbs
    6 x Push-ups
    30 x Single-unders

    Rest 1 minute. Repeat for a total of 5 cycles.
    R1 - 2+ 3/4
    R2 - 3
    R3 - 3
    R4 - 2+ 3/6
    R5 - 3

    Part II
    25 Floor Wipers in 7:00, lol

  • Arm Bully Workout

    Shoulder Press - Have John calculate 1RM using 3RM from last week
    75% - 5 55
    80% - 5 60
    85% - 5 (or more) 65
    Then:
    Weighted pullups - worked negatives

    WOD
    2 RFT 12 minute cap: completed 1 full round and 10 thruster
    30 pullups
    15 Thrusters (115/75)
    400m run
    Post-WOD
    3 minute Plank

  • Chest & Back Workout

    Strict Pull Up:
    - BW x 5, 20kg x 1 + BW x 5, 30kg x 1 + BW x 5, 40kg x 1 + BW x 5, 50kg x 1 + BW x 5, 55kg x 1 + BW x 5
    - 20kg x 9 + BW x 1

    Butterfly Pull Ups:
    - 3 rounds x 15

    Bench Press:
    - 20kg x 3, 30kg x 3, 40kg x 3, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 3

    Incline Bench Press + Dumbbell Bent Over Row:
    - 60kg x 7 + 36kg x 7 (each dumbbell)
    - 70kg x 7 + 36kg x 7
    - 80kg x 7 + 36kg x 7

    Straight Arm Cable Push Down:
    - 21kg x 7, 28kg x 7, 35kg x 7

    Seated Cable Row Machine + Push Ups:
    - 30.5kg x 7 + 10
    - 37.5kg x 7 + 10
    - 40kg x 7 + 10

    Seated Bench Press Machine (Incline) + Push Up (feet on 24" Box):
    - 20kg x 7 (each arm) + 7
    - 25kg x 7 + 7
    - 30kg x 7 + 7
    - 35kg x 7 + 7

  • Mingas Mini Wods Workout

    5 Rounds:
    - 10 x 20kg Dumbell Snatch
    - 10 x 9kg Slamball Squat Cleans
    - 10 x Dips

    Rest 1:1, increase Dumbell by 2kg each round.

    In teams of 2, 3 rounds each:
    - 1 person runs at 15km/h while the other completes
    - 20 x Air Squats
    - 20 x Pushups
    - 20 x Situps

  • Burpee Pullups, Box Jumps, Front Squats, KBS, Run Workout

    4 Rounds

    10 Burpee Pull Ups (stacked two 45# plates under the low bar)

    20 Box Jumps 24/20

    10 Front Squats 135 (MOD 50#)

    20 KBS 1.5/1p

    200m Run

    Killer wod. Had to sit on the box a few times to catch my breath and walked during parts of the 200m.

  • Work and Rest Workout

    PreWOD: 150 pushups, in as few sets as possible. 7 max.

    15,12,12,10,10,10,10=7 sets 79 total

    WOD: 30 second sprints, with 90 second rest in between each. 8 rounds.

    PostWOD: 4 minutes/8 sets of Tabata sit ups. 13