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

  • Gauge Workout

    “The Gauge”

    500m Row (around 2:01)

    40 Squats (couldn't go unbroken-- had to break them up)

    30 Abmats

    20 Push ups ("boy" push-ups)

    10 Pull ups (ring rows)

    Rest exactly 5 minutes, then;

    Run 1 mile for time

    Score as 2 separate times for the workout.

    6:09, a 2 second PR
    1 mile run - 10:47 (I never stopped running!)

  • CFP Workout

    Back Squat 4 x 3 @ 80%, 100#

    3 Rounds:
    10 Goblet Squat – Rx 20#
    5 Burpees
    10 Sit Ups
    5 Burpees
    10 Box Jumps – Rx: 20
    5 Burpees
    Finish : 7:55

  • WOD Workout

    Thruster
    5-5-3-2-1-1

    Cash out:
    AMRAP in 7 minutes
    30 reps Thruster 45/75#
    30 reps Thruster 65/95#
    30 reps Thruster 85/115#

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

    5:00 mobility
    5:00 KB

    5/3/1 week 1
    rest 3-5 min

    OH Press
    warm-up
    20x5, 25x5, 30x3
    working set
    30x5, 35x5, 40x5+ (13) (1RM @55#)
    5x10 @ 25#

    Deadlift
    warm-up
    55x5, 65x5, 80x3
    working set
    85x5, 100x5, 115x5+ (15) (1RM @150#)
    5x10 @65#

    Trying a new program out based on the Wendler 5-3-1. It's basically the same stuff I've been doing just more structured. http://www.strstd.com/ is a great site to make a template and record stats. I had to revise it because I still want to CF 2x a week and our garage schedule only allows 2x a week to workout. I'm excited to see the progression.
    The weight is a little easier than what I've been used to, but that's how the program is designed various % off 90% of my 1RM. Psychologically it really helps. It's supposed to be a slow progression.
    So far the 3-5 min rest is kinda the hardest part. I did some light mobility to stave off the boredom and had to cut it shorter during the deadlifts since to make our Gymboree date.

  • The Chief Workout

    5 Rounds:
    3 Minute AMRAP
    3 Power Cleans 135/93
    6 Push-Ups
    9 Squats

    **1 minute rest between each 3 minute AMRAP

  • GI Jane Workout

    100 burpee pullups
    11:08

  • Morgan Workout

    12 Minute AMRAP

    5 Ring Pull-ups
    5 HSPU
    5 Burpees
    5 Toes through rings

  • 03-04-13 Workout

    10 min AMRAP

    10 Pull Up's
    10 Box Jumps "24
    10 Sit Up's

    6+6

    5 sets of 5 ground to overhead #135

  • BS + HPC/Squat WOD Workout

    Strength/Skill:
    18 x Backsquat @ 250#
    3 x Max strict HSPU = 10-8-7
    5x5 Strict Ring dips = 5-5-5-5-5

    WOD

    AMRAP 4
    5 x Hanging Power Cleans @ 160#
    20 squats

    Rest 1min

    Repeat

    Then Tabata planks/toes to bar

  • 3-4-13 Sprint Intervals Workout

    Sprint Intervals:

    150m (on track in spikes - the distance may have been 155m - standing start) - 7x150m - all done between 23 and 24 with 5 min rest between reps.