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

  • A. Silverback primer Workout

    Silverback Primer
    3 Sets Not For Time:
    7 Windmills
    :20 Dual Kettlebell Split Stance Iso Hold (Left)
    :20 Supinated Grip Dead Hang
    :20 Dual Kettlebell Split Stance Iso Hold (Right)

  • row, push press Workout

    Group warm up, then;

    10 rounds
    1min row (cals.)
    15sec rest
    30sec Push press 95/65 (MOD: 55#)
    15sec rest

    Score is total cals. + reps

    240

    Prob should've rx'd with less reps...

  • 2 mile walk Workout

    4 laps

  • Track (Hurdle Drills/Jumps, Pole Vault) Workout

    Track & Field
    4 Laps of the Infield + Dynamic Stretching
    Hurdle Drills at 0.76m (3xeach leg)
    Pole Vault Sprinting Drills 2x25m (high knees, straight-leg bounds, low knees)
    Pole Vault Plant Drills
    Pole Vault Jumps (6-step, 8-step, 10-step)
    6x6 Hurdle Hops at 0.84m (2 shoes betweenx2, 3 shoes betweenx2, 4 shoes betweenx2)
    1 Lap of the Infield + Foam Rolling + Static Stretching

  • Hang Power Cleans, KBS, Wall Balls Workout

    4 Rounds for time

    10 Hang cleans 135/95: Mod to 65

    15 KBS 2/1.5p: Mod to 1p

    20 Wall balls 20/14: Mod to 12

  • 20 Minute AMRAP of couplet: Row 250 m, 10 HSPU Workout

    I did 9 full rounds and about150 m rowing so:
    I rowed about 2400 m row and 90 HSPU in 20 minutes I started to kip after about the 6th round.
    I didn't warm up too long and after I was a little warm I just did the workout.
    I stayed pretty close to the 1 minute per movement until about the 7th round and then started to need a little extra time.
    This is always a good workout, Simple and works everything really.
    For the first 4-5 rounds I had the damper on about 5.5 - 6 and it was o.k. A little slower pace but well under 2:00 pace. I adjusted the damper down to about 4.5 and then was going a bit faster but still a little under 2:00 pace.
    I ended up with the erg saying I avg. 2:04 but that includes a lot of stops, etc.

  • handstands, d/u, pullups Workout

    Handstand progression
    First handstand against wall on my own

    3 RFT

    30ft Handstand Walk (bear crawl 3x)
    30 Double Unders
    30ft Handstand Walk (bear crawl 3x)
    5 Muscle Ups (10 pullups/ 10 dips)

  • Randall/whiskey trail run Workout

    3.02 miles
    easy trail run, gradual increasing pace when on pavement

    Mile 1 - 8:06
    Mile 2 - 7:25
    Mile 3 - 6:54

    AVG pace 7:34

  • OPT Workout

    A. Clean - build to tough single
    B. Front Squat @ 20x1; 2,2,1,1,1; rest 2-3 min
    C1. 3 sets - AD 15 cals @ high effort; rest 10 sec
    C2. TnG HPS x 6; rest 10 sec (155#)
    C3. 50 DU; rest 15 sec
    +
    FT:
    9-7-5
    PC (225#)
    MU

    A. 275
    B. 315
    C. 7:09
    + 8:22

  • Track (Hurdle Drills/Jumps, Sprints, Pole Vault Drills) Workout

    Track & Field
    4 Laps of the Infield + Dynamic Stretching
    Low Back Rehab Exercises & Glute Activation Work
    Hurdle Drills (3xeach leg)
    2x30m Sprinting Drills (high knees, straight-leg bounds, B-skip, running B-skip, jumping skips)
    1xFalling Start
    4x40m Sprints from a standing start (4.91s, 5.01s, 5.03s, 4.88s)
    8x6 Hurdle Hops at 0.76m (2 shoes betweenx2, 3 shoes betweenx2, 4 shoes betweenx2, 5 shoes betweenx2)
    Pole Vault Drills (6-step & 8-step takeoffs)
    Some Handstands
    Half-Tabata Plank Hold (with extended arms)
    1 Lap of the Infield + Static Stretching (Cooldown)