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

  • "The Zone" Workout

    3 Rounds For Time:
    Run 400m
    30 Wall Balls, 20#/14#
    25 Kettlebell Swings, 53#/35#
    20 Ab-Mat Sit-ups
    15 Push-ups
    10 Box Jumps, 24"/20"

  • Hspu/pistols/pull-ups Workout

    12 minute amrap

    3 handstand push ups
    6 pistols
    9 pull-ups

  • Friday Workout

    12 minute AMRAP

    5 push-ups
    10 thrusters, 10 lbs
    15 crossfit sit-ups

  • Outlaw Monday Workout

    For Monday.

    BB:
    7 min EMOM
    1 power snatch + 3 heaving snatch balance
    - used 75lb

    2a) Bench Press:
    2X5 @ 80%, 75
    2X3 @ 85%, 95
    3X1 @ 90% (105)
    – rest 60 sec.

    Notes: All reps must be performed with the hips (ass) in contact with the bench.

    2b) Strict Weighted Pull-ups:
    2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.

    Conditioning

    100 Double-Unders
    25 Wall Balls 20/14#
    75 Double-Unders
    25 Wall Balls 20/14#
    50 Double-Unders
    25 Wall Balls 20/14#

    For time.

    *Rest 1 minute.

    2 minutes ME Row/Airdyne for Calories (Airdyne is the preference)

    Time - 11:40

    Airdyne - 52 cal

  • Outlaw 130119 Workout

    WOD 130119:
    BB Gymnastics

    1) 20 minutes to establish a 1RM Snatch.
    - Didn't go above 155...left shoulder still internally rotating

    2) 20 minutes to establish a 1RM Clean & Jerk.
    - didn't go above 265. Jerk felt terrible

    Strength

    Front Squats: 1X5 @ 80%, 265
    1X3 @ 85%, 275
    2X3 @ 90%, 275
    3X1 @ 95% (295, 295, 305)
    – rest 60-90 sec.

    Conditioning - doing this at 4:30...

    “Jumping Cindy/Chelsea”

    20 minute EMOM:

    5 Box Jumps (30")
    10 Push-ups
    15 Air Squats
    - Successfully made it through all rounds.

  • Battle Rope Workout

    Not for time

    7x2 Bench Press
    (155, 175, 185, 195, 205, 215, 225)

    Battle Rope
    30 secs
    90 secs off
    6 rounds per person

    4 x 500 meters
    1:1
    (1:43, 1:46, 1:49, 1:51)

  • Run Workout

    Treadmill Run 20
    Treadmill Walk 15

  • 2015-02-10 Workout

    21 18 15 12 9 6 3
    WallBall
    KB Swings
    Push-Ups

  • Combat Workout

    Pre-WOD: Unbroken Sets of Power Clean/Front Squat - As Heavy As Possible
    5 PC/1 FS; 4 PC/2 FS; 3 PC/3FS; 2 PC/4 FS; 1 PC/5 FS - 75 / 85 / 95

    2 RFT:
    -15 Squat Clean (115/75)
    -15 Push Press
    -15 T2B
    -15 Lateral Jumps over Bar

  • Endurance/Strength Workout

    Endurance WOD:
    3x Row 1000m – Rest 2 min Between Sets. Keep splits between 3-5 seconds

    Strength WOD:
    Triple Cluster
    3x Hang Cleans
    3x Front Squats
    3x Shoulder to Overhead

    135 pounds