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

  • Buy in... Workout

    WOD:
    Buy in:
    Max Accumulated time of a Hollow Rock Hold within 1 min
    10min AMRAP
    15 Calorie Row
    15x Kettebell Swings (50lb)
    15x AB Mat Situps
    Buy Out: Max Accumulated time of a Hollow Rock Hold within 1 min

  • Fight Gone Bad Workout

    3 rds
    Wall balls
    High pulls
    Box jumps
    Push press
    Row for calories
    1' ea station rest 1' after each rd

    Could have used 10# ball for wall balls, saving my arms for bowling tonight.
    Box jumps are always a challenge for me.

    Overall, this was a fun workout!

  • Goodbye champ... Workout

    5.4.3.2.1.1.1 hang clean.. 205lbs

    20 min EMOM
    6 kb snatches each hand
    100 flutter kicks
    12 burpees
    1min jump rope

  • 5 x 5 Deadlifts: Gunstock Workout

    Amrap 12 min
    Upladder
    DL (115 to 95), jump over box, kb swing (16 kg to 12kg), jump over box
    Increment dl and kb

  • Angie Workout

    100 pullups
    100 pushups
    100 abmat situps
    100 airsquats

  • Triumph Workout

    4x8 deficit dead lifts at 65% of your max
    185,185,205,225

    WOD:
    10 minute AMRAP
    3 deadlifts (275/185)
    5 HSPU's
    7 Box jumps (30/24)

    7 full rounds

  • Bear Complex Workout

    5 rounds
    7 sets
    Power clean
    Front squats
    Push press
    Back squat
    Push press

    35, 45, 50, 55, 60

    Unable to get last push press. Gah!

  • WOD Workout

    Tabata Plank
    Push-up ladder (start with 2, add 2 per minute)
    Tabata Plank

    I got through the round of 20 push-ups

  • Outlaw 130212 Workout

    1) 7X2 Clean Deadlift + Low Hang Clean (1″ off floor) – heaviest possible, rest 60 sec.
    - 185 - 225 - 225 - 225 - 245 - 245 - 245

    2a) 3X5 Push Press – absolute heaviest possible, rest 60 sec.
    - 205, 215 (only 4 reps), 205... most I've done for sets of 5 ever.

    2b) 3X5 Pendlay Rows – heaviest possible, rest 60 sec. DEMO VIDEO
    - 225, 225, 225

    Strength

    1) HBBS (based off 130129):
    3X5 @ 75%, 285
    3X3 @ 85%, 315
    – rest 2:00 minutes.

    2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.
    - Skipped due to time
    Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.

    Conditioning

    *All work should be performed with a 40/20# weight vest.

    For time:

    Run 400m

    5 rounds of:

    5 Pull-ups
    10 Push-ups (hand release)
    15 Air Squats

    Run 400m

    5 rounds of:

    5 Pull-ups
    10 Push-ups (hand release)
    15 Air Squats

    Run 400m

    • Capped at 15 minutes. Made it through 3 rounds of the second Cindy session.

  • overhead! Workout

    WOD:
    shoulder to overhead:
    5,3,3,2,2,2,2,2,2,2.

    95,105,115,145,155,165,175,185,195,205.1