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

  • Competition Strength

    C.
    Strict Overhead Press
    * Set 1 – 5 reps @ 50%
    * Set 2 – 5 reps @ 60%
    * Set 3 – 5 reps @ 70%
    * Set 4 – 3 reps @ 85-90%
    * Set 5 – 3 reps @ 85-90%
    * Set 6 – 3 reps @ 85-90%
    * Set 7 – 10 reps @ 70-75%
    Rest 2 minutes between sets.

    Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

  • Competition Workout

    D.
    Every 6 minutes, for 24 minutes (4 sets) of:
    Run 400 Meters
    10 Alternating One-Arm DB Snatch (70/50 lbs)
    20/15 Ring Dips (ladies, 15 reps)
    Run 400 Meters

    Note times for each set, and any modifications.

  • April 19 2014 Workout

    Partner Wod

    2 km run
    200 wall balls
    1 rm max partner deadlift.
    30 min cap

    *Did 15 minute 2k run... could do better!
    *285 lb deadlift

  • Linda Workout

    10-9-8-7-6-5-4-3-2-1 reps of:

    Deadlift (215 lbs)
    Bench (135 lbs until 6 reps, then 125 lbs)
    Clean (125 lbs)

  • Meathead Workout

    Front Squat - 135x5, 185x5, 225 for 5, 245 for 5, 275 for 2x2

    Bench Press - 135x5, 185x5, 225x5, 245x5, 265x3, 275x1, 295x1,315 - guy touched the bar, doesn't count :(

    Deadlift - 185 - 2x5, 225x5, 275x5, 315x3?, 365x4 singles

    4x8 - Push Up & 100# Reverse Machine fly

    Curls - 30x8, 35x8, 40x6, 45x5, 50x5, 55x2

    Dips - 4x10

    Leg Raises - 3x10

  • Nate Workout

    Warm up - 2 rounds:
    - 200m run
    - 20 OH Walking Lunges
    - 15 HRPU
    - 10 Ring Rows

    Strength / Skill:
    - 3x7 Bench Press

    WOD - 20 AMRAP:
    - 2 MU (2 PU + 2 Ring Dips)- used band and box as mod
    - 4 HSPU- used box as mod
    - 8 KB Swings (70,53)(35#)

  • Upshot Workout

    Warm Up:
    -12 TGU (6/6)
    -24 Good Mornings
    -36 Bridges (12/12/12)
    -24 Grasshoppers
    -12 Supermans

    Pre-Wod:
    5 rounds:
    -2 Dead Lifts - worked up to 185#
    -7 Box Jumps (30"/24")

    WOD: For Time
    -800 meter run
    --30 Thrusters (#115/75)
    -400 meter run
    --20 Thrusters
    -200 meter run
    --10 Thrusters

    Started with 75; changed to 65 on rep 33

  • Sunday Funday Workout

    A1. CGBP build to heavy single
    A2. Strict CTB x 4
    B1. 75% of A1 x 5 CGBP
    B2. Strict pullup x 6 rest 1 min; 5 sets
    C. 8 sets:
    HSPU x 4-5
    T2B x 10
    1 Legless RC (only for first 4 sets)
    Rest 1 min
    D. 2 RFT
    5 MU
    10 Burpees (no jump)
    15 Pullups
    20 T2B
    25 Rings Dips
    30 HRPU
    35 Hollow Rocks
    40 Cal row

    A1. 275
    A2. Complete
    B1. @ 205lb
    B2. Complete
    C. Complete
    D. Power went off so no clock, around 17 mins though

  • April 15th 2014 Workout

    Strength

    Front squats 5x3

    *110lb sets
    *found 130lb 1RM

    WOD

    3 mins on , 1 min off
    4 rounds
    3 burpee box jumps
    6 pistol squats
    12 db shoulder 2 overhead (6 each arm)

    *used band for pistols
    *20"box
    *35lb db

  • 04.15.2014 Workout

    Strength
    15min to work up to heavy Power Clean and Push Jerk

    65, 85, 105, 115, 120

    WOD
    12min AMRAP
    1 min ME SDHP (115/75)
    1 min ME Box Jump (30/24)
    2 min ME SDHP
    2 min ME Box Jump
    3 min ME SDHP
    3 min ME Box Jump

    RX. 82, 97