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

  • Nate Workout

    20 min. AMRAP of:
    2 MU, 4 HSPU, 8 2 pood KB swing
    (I use a 70 lb. dumbell for my swings)
    15 complete rounds + 1 MU
    not too long of a warm up. I got loose and a little sweaty but not as much as I tend to need to really kill a WOD. I was well rested, but didn't have that super intensity. I was concentrating on keep on going. No long breaks. I was taking a few seconds like 5-10 between movements after a couple rounds and then just get on the it and bang out the reps.
    Good stuff.

  • 10.09.12 WOD Workout

    10-9-12 Tuesday’s WOD

    Deadlift 3-3-3-3-3 115-135-135-155

    Then,

    21-15-9

    Deadlift 225/155 <--125#

    Hand release push ups

    Toes 2 bar

    TTB were tougher than expected.

  • Cool Workout

    Pre-Wod
    5 Minute Jump Rope
    10 Minute Pull Up
    5 Sets AMRAP Strict C2B -1 minute rest between sets
    mod: 1 minute on/1 minute off max reps negatives
    7 X 1 Squat Clean, 2 Front Squats-Heavy (add weight each set) - went light for lower back

    For Time
    50-40-30-20-10
    Air Squat
    II Under (2:1)
    7:23 singles

  • Cool Workout

    (This was yesterday's WOD, I did it today due to shoulder injury)

    Pre-Wod
    Did 5x5 front squats with #45. Couldn't go heavier as it caused shoulder/arm to hurt.

    For Time
    50-40-30-20-10
    Air Squat
    II Under (2:1) Did singles

  • Burp It Up Workout

    Back Squats-
    10 (70%) - 110
    8 (75%)
    8 (75%)
    8 (75%)- 115
    6 (80%) -125

    For Time:
    50 double unders (100 singles)
    50 wall balls- 10lb
    50 burpees
    50 double unders (100 singles)

    Don't remember time. 12:something?

  • KB / AD Workout

    8 kettlebell swings heavy
    125m row, run or 25sec AirDyne
    rest 2:45

  • Cindy Workout

    “Cindy”

    20min AMRAP

    5 Pull ups

    10 Push ups

    15 Squats

  • AMRAP 15 minutes Workout

    AMRAP in 15 minutes
    250 m/row
    10 Wallball shots 14#
    8 KB Swings 35#

  • Barbell Push-ups, Back Extension, Run Workout

    Three rounds for time of:

    15 Barbell Push-ups
    25 Back Extension
    Run 800 meters

  • Chest Killer Workout

    Bench Press 5 min amrap bodyweight: 225, 44 reps

    Dips 3 min amrap bodyweight: 40 reps

    Push-ups 1 min amrap bodyweight: 36 reps