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

  • 7-17-12 DeadLifts Workout

    Strength:

    Dead Lifts: 4x225, 8x315, 8x355, 8x405, 1x455 - felt strong!

  • Helen...ish Workout

    Shoulder press:
    3 @ 80%
    3 @ 85%
    3+ @ 90%

    Got 3 at 150, 3 at 160, 3 at 170

    3 rounds: (8 minutes of skill/mobility work between each round)
    400m run
    21 KB Swings (53)
    12 pull-ups

    (time each round of Helen)

  • Annie Workout

    50-40-30-20-10
    Double Unders and Sit-Ups
    SCALED DU’s: 3:1

  • Helen...ish Workout

    PreWOD
    Shoulder press:
    3 @ 80% - 135
    3 @ 85% - 145
    3+ @ 90% - 155

    WOD - HELEN
    3 rounds:
    400m run
    21 KB Swings
    12 pull-ups
    8 minutes of skill/mobility work (worked on DUs and mobility)

    KB = 70#
    3:19, 3:30, 3:48

  • Fran Workout

    Three rounds, 21-15- and 9 reps, for time of:
    95 pound Thruster
    Pull-ups

    95#
    1/2band# help pu

  • "Swelter" Workout

    A1. 2 DL every min on the min, 10 min total

    B1. "Swelter"
    21-15-9
    Wall Ball
    KBS (32/24)

  • Sisters Workout

    AMRAP 3min
    Elizabeth:
    21-15-9 (135/95) 65#
    Power Cleans
    Ring Dips
    3min rest
    Isabel:
    30 Snatch (135/95) 65#
    3min rest
    Fran:
    21-15-9 (95/65) 45#
    Thrusters
    Pull-ups
    Tweaked by back like an idiot on Monday's squats, went light today.

    Post WOD: 80%, 85%, 90% of 1RM Shoulder Press
    65, 70, 75

  • Elizabeth Workout

    For time:

    21-15-9 reps of:
    Clean 95 pounds
    Bar dips

    Time: 11:13

  • DU-Bench Press-Row Workout

    A. For Max Reps:
    3 Minutes of Double-Unders

    186

    B. In six sets or fewer, build to a 1-RM Bench Press
    * Set 1 – 50% of possible 1-RM x 5 reps
    * Set 2 – 75% of possible 1-RM x 3 reps
    * Set 3 – 85% of possible 1-RM x 1 rep
    * Set 4 – 90-95% of possible 1-RM x 1 rep
    * Set 5 – Test 1-RM
    * Set 6 (optional) – Exceed Set 5 weight
    Rest as needed, but at least 3 minutes between sets of singles.

    70, 105, 120, 130, 135 (F)

    C.Eight sets for max meters of:
    30 seconds max effort row sprint
    Rest 2:30

    147, 152, 154, 156, 154, 153, 151, 152

  • 10 Min RKC Snatch Test Workout

    RKC 10-Minute Snatch Test:
    Complete as many reps as possible in 10 minutes of Single-Arm Kettlebell Snatch @ 16 kgs

    196 reps