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

  • Fun with Fran Workout

    1RM Deadlifts
    5 - 60%
    5 - 65%
    5 - 70%

    WOD
    21 Thrusters (95/65#)
    21 Pullups
    8 minutes Mobility work
    15 Thrusters
    15 Pullups
    8 minutes Mobility work
    9 Thrusters
    9 Pullups

  • 4.3 mile run Workout

    4.3 mile run.

  • Power training Up body Workout

    3x10 Power push-up (pliometricos sobre los discos y al suelo)
    3x10 Med Ball trowing 20lb (tumbado sobre el banco al techo)
    3x10 Med Ball trowing 20lb (desde el banco hacia delante arqueando la espalda)

  • Cinder Block Drags Squats Workout

    10
    8
    6
    4

  • Cindy Workout

    15 minute AMRAP
    5x Pullup
    10x Pushup
    15x Air Squat

  • Pull-up, DU, HRPU triplet Workout

    Buy-in: 5/3/1 Cyc4 Wk 1 press (100x5, 120x5, 135x8)
    2x2 HPS (95, 115) Didn't have time to finish remaining 5 sets

    WOD:
    4 RFT of:
    10 L-hang pullups
    40 double unders
    12 HRPU

    Cash out:
    30 GHD situps
    2x5 88# KBS

    Did something closely resembling an L-hand pullup, but not quite, no RX'd.

  • 4 rounds of: 30 jump & touch 12" above reach, 185 lb DL x 20, 10 HSPU Workout

    Attach an object at precisely 12" above your maximum reach with rope or cord, and complete 4 rounds for time of:
    30 Jump and touch
    185 pound Deadlift, 20 reps
    10 Handstand push-ups

    For me almost all the time was taken up on the DL. The jump and touch went really fast and the HSPUs felt easy really.
    The DL endup taxing me because of the higher reps. 20 reps adds up. My grip was a factor as well. I was really trying to maintain great form because I have not lifted anything of any real weight in like a week and a half. I did the KB a lot on vacation and since then in the early morning WODs, but nothing too heavy so I wanted to work on technique, speed and of course keep up the intensity.
    GOOD WOD overall.
    I think that if I didn't take as many breaks on the DL and didn't rest as much between movements I could easily get under 10 minutes for this.

  • 8-02-2012 Workout

    21 Slammer Balls (#25)
    21 Dips (Red)
    42 DU (unbroken)

    15 Slammer Balls (#25)
    15 Dips (Purple)
    30 DU (unbroken)

    9 Slammer Balls (#25)
    9 Dips (Purple)
    18 DU

    Dips felt exceptionally difficult. Did a boot camp at work today for 45 minutes with pushups and a little shoulders and yesterday it was 90 clapping pushup blowout!! :)

  • Battle Royale Workout

    1RM (100) Bench Press
    5 - 60% (60)
    5 - 65% (65)
    5 - 70% (70)

    Metcon:
    -50 KB Swings (53/35)
    -40 Hand Release Push Ups
    -30 Box Jumps (Did 20" stepups)
    -20 Wall Ball Shots- 2 squats per shot (20/14) I used #10
    -10 Muscle Ups (mod with 10 C2B and 10 ring dips)

    I gave blood after work yesterday, so I'm a bit run down today. My ankle finally felt okay to run the warm up lap. However, now my lower back is hurting pretty bad! Good thing it's Friday!!

  • Run 3mi Workout

    Run 3mi

    26:50