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

  • Fasted Row & Core Workout

    5x500m row with 1 minute rest between rounds

    50 weighted sit ups
    50 V-Ups
    50 Flutterkicks

  • Mountain Dog Diet Shoulder Training Workout

    20 minutes stepmill (15 minutes easy, level 4) 5 minutes Tabatas 20:10 (level 14)

    My shoulders were SUPER tight so I spent a good amount of time mobbing them up before my workout

    Shoulder Mobility Work:
    Banded Shoulder Distraction
    Lacrosse Ball Subscap Release
    Lacrosse Ball Posterior Scap Release
    Cuff stretch
    Kneeling Shoulder Stretch
    Reach Roll Lift

    3x15 Lateral Raises (light) to warm up (5lbs)

    Pullups (Extra Wide Grip) 1x5
    Pullups (Shoulder Width Wide) 1x5
    Chinups 1x5
    Supinated Grip 1x5
    Weighted Pullups 3-3-1 (50lbs was my 1 rep pullup)

    Heavy Shrugs 3x5

    SUPERSET (2 rounds)
    60 seconds spidercrawls
    10x Unilateral OH Barbell Press

    SUPERSET (2 rounds)
    60 seconds spidercrawls
    10x Arnold Press

    SUPERSET (2 rounds)
    60 seconds spidercrawls
    6-8x Heavy Seated Side Laterals

    4 Rounds:
    Neutral Grip Lateral Pulldown 15x
    Rear Delt Dumbbell Fly 10x
    Plyo Pushups 5x
    Shoulder Emphasis Dips 5x

  • CFP & Wendler 5/3/1, week 1: Deadlift Workout

    STRENGTH
    Deadlift
    warm-up
    65x5, 95x5, 115x3

    working set
    120x5, 140x5, 155x5+ ((7) 1RM @188#)

    WOD
    30-20-10:
    Russian KBS Rx: 16 Kg
    Box Jumps 20"

    FINISH : 5:19

  • CFP & Wendler 5/3/1, week 1: Bench Workout

    3x max HSPU, 1 to a mat as a wall climb
    3x max T2B, 5

    Practiced kicking up to a HS, it went badly, so I did a wall climb & a pushup.

    Bench Press
    working set
    55x5, 65x5, 75x5+ (11) [1RM @99#]

    AMRAP 12min:
    10 Renegade Rows each arm, 20# DBs
    20 DB Thruster, 20# DB

    Total : 4 rounds

    1st 2 rounds of thrusters, bugged my right knee, last 2 rounds of them, knee felt better but wanted to puke.

  • Wendler 5/3/1, week 1: Squat Workout

    Squat
    warm-up
    50x5, 65x5, 80x3

    working set
    85x5, 95x5, 110x5+ [(8) 1RM @135#]
    second attempt at 110x7

    Maybe the thrusters yesterday, just not feeling it. Also knees are cracking a lot, not hurting but definitely worrying me.

    KB Swings : 430

  • Barbell Complex Workout

    Five rounds of:
    5 Deadlifts
    5 Hang Cleans
    5 Push Presses
    5 Front Squats

    95-95-100-100-105

  • gym wod / chest day Workout

    ....
    AM
    swings were 24kg
    Also, what to elephants walks even do? I honestly don't even know?
    chest workout in PM

  • Death by Burpee Workout

    Complete one Burpee on the start of the first minute, two Burpees on the second minute, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on clock.
    (If you fail to get required number of burpees in a minute – start over at 1 and go up the ladder again.
    Continue for 20 minutes.)

  • kettle bell swings and situps Workout

    50 KB swings 10 situps
    40 KB swings 20 situps
    30 KB swings 30 sit ups
    20 KB swings 40 sit ups
    10 KB swings 50 sit ups
    Finish with 100 double unders

  • Monday 1st July Workout

    0-10 mins build upto a heavy back squat

    13-18 mins perform as many sets of 5 reps@80% of above as possible

    22-32 mins (10 min amrap)
    5 T2B
    10 press ups
    200m run

    35-39 mins tabata core or mobility