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

  • Box Squat / Deadlift Workout

    A. Box Squat 6x 3 reps
    -225,225,235,235,245,245

    B. Deadlift - work to a heavy double
    - 130kg (286#), 150kg (330), 160kg (352), 170kg (374) (mixed grip).

    C. Every 4 min 15 sec airdyne 100% x5
    - RPMs dropped off after 1st set from about 150 to 120 for the rest. down to 116 peak on last set.

    D. sled drag.
    - one set down and bag w/135#
    -two sets of four lengths with 170# and weight vest. forward walk. calves were burning

  • Pain Workout

    For Time*
    100 Sit-ups
    80 Lunges
    60 Push-ups
    40 box jumps
    20 Explosive Wall Ball Shots @30#
    EMOM 5 Squats on the “Plates of Shame”
    *This workout is a chipper. You are to progress through the listed exercises as quickly as possible. During the workout you must complete 5 squats on the “Plates of Shame” before moving on to the next exercise.

  • BTK Jerk Workout

    A.
    Strict HSPU 5x2
    -done

    B.
    BTK snatch push press 5x5
    -95,115,135,145, 155
    -push press with wide grip is aggravating to left shoulder. need either closer grip for push press, or stict press for snatch grip

    C.
    BTK Jerk - work up to heavy single
    -225,245,255

    D.
    9-7-5
    MU
    Power Clean 185
    8:53.
    rd1: 2:58. 4-2-1-1-1
    rd2: 3:29. 2-1-1-1-1-1
    rd3: 2:24. 1-1-1-1-1
    -aggravating to left shoulder.

    E.
    BTK strict press 3x6
    -75,95,95

  • 04.12.2014 Workout

    Partner WOD
    30min AMRAP
    One partner runs 400m while other partner performs AMRAP
    A) C&J (65)
    B) Front rack lunge (65)
    C) DU (10=1 rep)
    D) Burpee

    RX. 296

  • conditioning Workout

    A..
    6 rds 3 min AMRAP:
    5 OHS 115#
    7 box jump 30""
    10 KBS - 2 pood
    1 minute rest
    1rd: 2rds
    2rd: 2rds+2
    3rd: 2rds+2
    4 rd: 2rds+3
    5rd: 2rds+5

    B. suitcase carry - 90# KB
    done.

  • Track (Hurdle Jumps, Sprinting Drills, High Jump Running, Strides) Workout

    Track & Field
    4 Laps of the Infield + Dynamic Stretching
    6x6 Low Hurdles Alternating Single-Leg Jumps
    12x30m Sprinting Drills (high kneesx2, high knees with heel strikex2, straight-leg boundsx2, B-skipx2, jumping skipsx2, low kneesx2)
    4x50m High Jump Curve Running finishing with a takeoff
    6x80m Strides on Grass
    Some Glide Kips and Back-Hip Circles
    2 Laps of the Infield + Foam Rolling

  • W GW Deadlift, AMRAP, power snatch, pistol, ttb Workout

    Strength
    Deadlift 5x5 115kg
    WOD
    AMRAP 12
    4 power snatch
    8 pistol
    12 ttb
    (hice 5 rondas y 6 reps, 126 reps)

  • 4-12-14 Sprint Intervals Workout

    Sprint Intervals:

    100yds (on grass) - 5x100yds...all around 14
    150m - 4x150m - 25.34, 22.7, 22.3, 22.5...3 mins rest

  • 6 rounds of: 10 box jumps (24"), 15 Wall Ball, 20 DU Workout

    I did this workout SUPER fast, outside after plastering for a few hours.
    I really didn't warm up much at all. I did this at the museum. It was nice outside and I wanted to get a little workout and breath and get back into it.
    I did 6 rounds, with very little rest between movements and sets.
    I did all unbroken, but did take a couple seconds break occasionally on the box jumps at the top.
    DUs were really a rest more or less. Legs were getting burned and it was a nice lung workout as well.
    Good Fun Workout. Nice mix. Maybe next time do sets of 16 or 17s on the wallball, or go for a 7th round.

  • Box jumps, SDHP Workout

    Skill: Handstand holds, handstand push ups

    WOD:
    With a continuous running clock,

    1min box jumps 30/24
    1min sumo-deadlift high pull 115/80 (MOD: 55#)
    2min box jumps
    2min SDHP
    3min box jumps
    3min SDHP

    158 - probably could've handled 60 or 65#. Was doing sets of 10 the first round, then 5's, (and 3's and 2's the last minute or so)