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

  • Barbara Workout

    Warmup
    800M Run @50-75% RPE

    Survived.. enough said.

    Barbara
    5 Rounds For Total Time of:

    20 Pull Up
    30 Push Up
    40 Sit Up
    50 Air Squat
    3 Minutes Rest Between Rounds

    51:11... DFLed this because there was a 45 minute cap and everyone stopped or had already finished. But I was pretty close so I struggled through it. I'm really proud of myself for getting through my DFL fear. Still really suck at sit ups - that's where I lost the most time. Plus the speedy girls were doing jumping pull ups... LAME.

  • 1.7 Mile Run Workout

    Run for 1.7 miles

  • Back squat Workout

    Back squat, for load and volume
    2-2-2-2-2-2-2-2-2-2

    185-225-255-275-315-275-295-295-295-295

    Max weight: 315
    Total weight: 2710

  • Push Press Max Workout

    Push Press Max

  • Grace RX Workout

    Grace RX

  • Push Press Max Workout

    Push Press Max

  • 7 rounds of couplet: DL x 10 + Ring Pushups x 10 of varying styles Workout

    This was my first time Deadlifting since injuring my lower back
    I started SUPER light and being VERY careful.
    95 lbs
    115
    135
    155
    165
    175
    185
    All sets felt easy and great form. I was REALLY concentrating on keeping the load on my posterior. I wanted my hamstrings to feel it. Although my grip did feel it a little in the end, just because my hands aren't used to any weight for grip in a while I think.
    Good WOD.
    Midline got a nice dose from the combination as it was getting nicely taxed on teh arm extension pushups and lateral cross type pushups. I was only doing 5-6 on those and then an additional 2-4 with the regular ring pushups.

    about 20 minutes warming up. I also did 3 rounds of: 10 burpees & 25 DUs for the warm up. WOD: nothing too crazy of a pace just slow and steady and keep on keeping on wtih the WOD.

  • Saturday 120609 Workout

    AMRAP in 20min. of:

    5 push-ups
    5 Cleans at 95 lbs/65 lbs
    5 thrusters at 95 lbs/65 lbs
    10 GHD sit-ups

    7+15

  • FS/KB/Box Workout

    Complete 7 rounds for time of:
    10x Front Squats #115
    10x Kettlebell Swings #53
    10x Box Jumps 24"

    Used a 20 kg (44 lbs) Kettlebell. No plyo box available so I used a Body Solid bench just over 20"

  • oly lifting Workout

    Strength
    3-3-5 Back Squats (110kg - 120kg - 100kg)
    3-3-1-1-1 jerks (60kg-70kg-80kg-90kg-100kgfail)
    3-3-3-2-2 weighted HSPU 10kg (2 mns rest)

    skill
    snatch and clean pulls

    midline
    2 x 1 minute weighted plank 10kg

    endurance
    4x150m swim (about 5 minutes rest)