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

  • 11-09-2012 Workout

    25 Burpees
    25 TTB
    25 Burpees
    25 HSPU
    25 Burpees
    25 AS
    25 Burpees
    25 Pull ups

  • 4 rounds of bench & pullup max reps Workout

    4 rounds of: (Rx is 5 rounds - but I was spent after 4 and my grip was really gone)
    3 B.W. Bench Press
    3 dead hang pullups
    5 B.W. bench press
    5 dead hang pullups
    Max reps of BW bench press
    Max reps of pullups - done in any way (kipping, buterfly, strict, etc.)
    Score is total of all rounds of max efforts
    1st Round: bench:16 pullups: 33
    2nd round: bench: 13 pullups: 32
    3rd round: bench 11 pullups: 29 (grip was really going - i was doing single kipping after about 22)
    4th round: bench: 8 pullups: 23 (grip was really going on this one.. doing single kipping after about 17 - I should have put tape on the bar and my hands for the last 2 rounds)
    Total Bench: 48
    Total Pullups: 117
    total score: 165
    Total reps with the 8 reps strict form before each max effort:
    Total Bench: 48 + 32 = 80
    Total Pullups: 117 + 32 = 149
    total score: 165 + 64 = 229

  • Overcome Workout

    3 RFT:
    -10 Dead Lift (275/185)
    -50 II Unders
    -10 HSPU
    -50 II Unders

    Messed up on II Unders Quite a bit for some reason

    Post
    -3 Minute Total Plank
    -1 Minute Total L-Sit

  • Run, KBS, Pull up Workout

    For time;

    200m Run
    21 KBS 2/1.5 P (MOD: 1.25 P)
    21 Pull up (MOD: purple band)
    400m Run
    15 KBS
    15 Pull up
    800M run
    9 KBS
    9 Pullup

    Practiced a little with the Blue kettle bell (1.5 P) before the wod. I can get about 3 up, then have to break. Work with it daily, try to get up to 5-7. I used the silver kb (1.25 P) for the workout (can get 11-12 unbroken). I just started using the purple band this week for pull ups, I can do groups of 5 in the beginning, and 2's toward the end. Stick with it, don't drop back to green!

  • Overwhelm Workout

    Pre-WOD
    1 Rep Squat Snatch every 30 seconds for 15 minutes

    WOD
    30 Reps for time
    Squat Clean to Overhead (155/115#)

    Post
    Tabata Situps-100 reps in as few sets as possible

  • Thursday 121108 Workout

    For Max load of:

    Push Press
    3x3x3x3x3

    Then
    15 min AMRAP
    10 box jumps 24/20"
    10 wall balls 20/14#
    10 kb swings 2.0/1.5pd

    95
    6+10

  • Friday 121109 Workout

    Three rounds for time of:

    15 Ground bench press 45 lbs / 30 lbs
    25 GHD hip extensions
    800m Run

    Cash Out
    1 min. handstand walk
    100 m bear crawl
    100m crab walk
    1 min. handstand walk

  • 100/100 Every Minute Workout

    Row 500m

    Skill:Muscle-ups / Ring dips - Superset 15 Double-unders

    WOD: For Time

    100 Push-press #45
    100 Ab-mat sit-ups

    • Every minute on the minute complete 5 burpees*

  • Saturday 121110 Workout

    For 15 minutes, on the minute, switch movements:

    Squat cleans 135 lbs / 95 lbs
    Box jumps 24" / 20"

  • Monday 121112 Workout

    For time of:

    30 Clean and jerks 135 lbs / 95 lbs - 80#
    500m Run
    5 Rope climbs - 3 for 1 ground to stand rope pulls
    500m Run
    100 Burpees - rx