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

  • Mind Trix Workout

    Warm Up

    Run 200
    *10 Thrusters at 45lbs
    Run 200
    *10 Thrusters at 65lbs
    Run 200
    *10 Thrusters at 95lbs

    A. Pistol Volume - Add weight every round ( Finished with a POOD)
    B. 4 Rounds
    •440m Run
    •5 SQ Cleans 185lbs
    •5 Muscle Ups + Dips

    25 Minute cut off

    • Got through 3.5 Rounds in 20 mins then had a muscle up conniption... sigh Finished though. ** Bonus - Shouldered a 250lbs Atlas on third attempt. Probably will pay for that later.

  • Calf Splitter!! Short and Sweet... sorta sweet. Workout

    Warm up:
    3 sets of 10 dumbbell ground to over head. 35# - 40# - 45#
    3 minutes jump rope - single skips, high knees combo...

    Metabolic:
    3 Rounds for time:

    400 meter sprint
    50 double unders
    800 meter run
    15 burpees
    1 minute rest

  • Thruster Hell Workout

    AMRAP 20 Mins

    6 Thrusters @60/40
    12 Ring Push Up
    50 Double Unders

    5 Rounds +6 +12

  • Fran Workout

    Warm up

    3x
    8 KB Swing 35lb
    8 Goblet Squat 35lb
    8 Push-ups

    Wall Squats 20sec on 20sec off.

    Shoulder Stretching

    Strength Work

    Push Press 5-4-3-2-1 (last rep is actually an AMRAP with about 95% of max
    65-65-85-85-105x6

    WOD - Fran

    21-15-9 Thrusters / Pull-ups

    Round 2 of Fran and what a great experience... old time with 65# was 11:17

    Today I went unbroken on all thrusters and only a Green Band for the first 21 pull-ups... added blue for last 2 sets.

    Time 8:19... Improved by almost 3 minutes!!!!!!! Going RX next time for sure!! I think I could have nailed Rx but coach wanted even comparison for the challenge.

  • Supersets and Abs Workout

    Bench Press + Barbell Row:
    - 9 x 40kg + 10 x 60kg
    - 9 x 50kg + 10 x 60kg
    - 9 x 60kg + 10 x 60kg
    - 9 x 70kg + 10 x 60kg
    - 9 x 80kg + 10 x 60kg
    - 9 x 90kg + 10 x 60kg
    - 4 x 100kg + 10 x 60kg
    - 2 x 105kg + 10 x 60kg
    - 1 x 110kg + 10 x 60kg

    Inclined Dumbell Bench Press + Barbell Curl & Shoulder Press (palms facing in)
    - 26kg x 9 (each Dumbell) + 25kg x 7
    - 28kg x 9 (each Dumbell) + 25kg x 7
    - 30kg x 9 (each Dumbell) + 25kg x 7
    - 20kg x 11 (each Dumbell) + 25kg x 7

    Decline Ab fun with 9kg Med Ball:
    - start of with 1m throws to partner, then 2m and 3m for the other sets
    - 3 rounds:
    - 5 med ball decline situps
    - 5 med ball throws (body 1/3 way down and hold)
    - 5 med ball throws (body 2/3 way down and hold)
    - 5 med ball throws (body 1/3 way down and hold)
    - 10 over head med ball thtows (partner standing behind)
    - 5 med ball decline sit ups

  • Cindy Workout

    Lift: Ring Dips 4 max sets

    WOD: Cindy

    5 pull-ups
    10 push-ups
    15 squats

    AMRAP 20 min.

  • Tues 02/07/12 Workout

    Lift/Skill: hand walking, HSPU, head stands

    WOD:

    30 HSPU
    40 pull-ups
    50 KB swings
    60 sit-ups
    70 burpees

    For Time

  • 402 - Wallball Madness Workout

    Warmup
    3x
    8 KB Swings
    8 Goblet Squats
    8 Pushups

    Strength
    5-4-3-2-1 Strict Push Press
    Not too thrilled about this showing. My 1RM Press is 175. 155 felt super heavy! could be the squat clean thrusters from last night. But still tough!
    95/135/155x2/155x1/155x1

    WOD
    3 RFT
    20 Wall Ball 20lbs
    15 Med Ball Cleans
    10 Med ball Pushups - 10 per arm.
    8:39 - quads were on fire!

  • 02-17-2012 WOD Workout

    For time;

    500m row

    Then,

    30-20-10

    Hang Power Cleans 95

    Pull ups

    KBS 1.5

    Burpees

    This sucked. Late night = terrible time. Gotta work on Kipping pullups, that would have saved a lot of time.

  • Hip Mobility Workout

    4 Rounds
    7 Squat Clean 135/95 or AHAP (105#)
    ME Strict Pull-up -since i only did 2 strict pullups - went w 24 ring rows
    Score reps and time.