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

  • Snatch Frenzy Workout

    10 minutes, EMOTM:
    1 Power snatch (I did #55)
    1 O/H Squat

    For time:
    15-12-9-6-3
    Power snatch (115/75) (I did #50)
    Bar facing burpees

    Post WOD:
    Tabata situps

  • Fri. 1/4/13 Workout

    Cleans
    10 Minutes to work up to a heavy single
    Death by squat clean @ 95/65 up to 8 minutes
    Press
    5 @ 50%
    5 @ 70%
    3×5 @ 80%
    WOD
    5 Min AMRAP
    7 Wall Ball
    7 Burpees

  • 5 rounds of 10 OHS + 10 L sit towel pullups (NFT) Workout

    M/ 38/ 135 lbs/ 5'-6"
    I did my own WOD last night
    I did a bunch of different exercises & my body was kind of sore and beat up.
    First I did:
    5 rounds of 10 OHS + 10 towel L sit pullups
    I increased the weight each round
    (95,115, 130, 140, 145 (fail only did 8 almost 9 and my grip failed at the top and I lost the bar - I only used the wrist wraps at 145 lbs)

    Shortly after this I did FS for 4 reps right into a COMPLEX or a FS into a Thruster. I used: 75, 95, 115, 125, 135 lbs

    Short stretch and then home... I was pissed off and tried to use that energy in a good way... I kind of didn't want to work out last night, but did it anyway.

  • OHS Workout

    -Buy In-
    Overhead Squat Mobility

    WOD
    Overhead Squat 3-3-3-3-3
    170-185-195-205-215(F)
    -got 215 twice then in bottom of 3rd rep weight/bar shifted due to shoulder stress and I lost it.

    -Cash Out-
    Strength: Press
    Wk1
    100x5, 120x5, 135x8

  • 1-3-2012 Workout

    10 Minute AMRAP

    10 HSPU
    10 Sit Ups
    10 KB #80

  • Gearing back up... Workout

    Warm up-
    500m Row
    50 Singles
    10 Burpees

    Mobility-
    Shoulder Prep

    WOD

    A) Muscle up Review

    B) 12 min AMRAP

    21 DU's or 3 : 1 singles
    15 KB Swings 53/35
    9 Deficit Push-ups

    I attempted DU's each round and strung 6-7 together in the first 2 rounds... It slowly got worse due to shoulder fatigue... I used 35 lbs on KB instead of 53... Used a 45lb plate for my Deficit Push-ups...

    5 + 7

  • J.T. Workout

    “J.T.”

    21-15-9

    Handstand push ups (MOD: 2 Abmats)

    Ring dips (MOD: green band on rings)

    Push ups

    16:45

  • Run, Pullups, Front Squats, T2B, Power Cleans Workout

    For time:

    Run 800m
    30 Pull ups (MOD: Purple Band)
    30 Front squats 115/75 (MOD: 50#)
    30 Toes 2 bar
    30 Power cleans 115/75 (MOD: 50#)

    2 rounds

  • dead-push-wall ball Workout

    5 deadlifts
    10 push ups
    15 wallballs

    Donna: 11:45@ 75#- 10pd mb
    Katie: 11:3 @75#-10 & 8 pd mb

  • Back Squat / Thrusters Workout

    Back Squats
    45x10, 135x10, 185x10, 235x10, 280x3

    Thruster 3-3-3-1-1-1 reps
    115, 135, 155, 175, 185, 195 (PR)