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

  • WOD Workout

    200m (carrying 45 lb plate)
    10 Wall climbers
    200m
    20 burpees
    200m
    30 push ups
    200m
    40 sit ups
    200m
    50 double unders
    200m

  • Outlaw 130208 Workout

    1a) 7X2 Top Pull Deadlifts @ 85% – rest 60 sec.
    - Went a little lighter than 85% and did 405lb since this is the first time doing them

    1b) 7X3 Bench Press w/ chains @ 50% bar + 25% chains – rest 60 sec.
    - all sets with 255lb. and no chains Felt pretty easy

    2a) 3X5 Tempo Weighted Pull-ups – heaviest possible, rest 60 sec.
    - Completed all unbroken with 26lb kb

    Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.

    2b) 3X10 Strict Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)
    - All sets completed with 25lb plate
    Conditioning

    7 rounds for total reps of:

    2 minute AMRAP of-

    30 Double-Unders
    ME Muscle-Ups (7 rep cap)
    ME Burpees

    *Rest 1 minute.

    Didn't get any muscle ups, but got highest 24 burpees and lowest 21 throughout the 7 rounds
    Midline/Recovery

    3X20 Reverse Hypers – medium, rest 60 sec.
    - this evening..

  • AMRAMP Pull-ups/Burpees Workout

    Strength
    Front Squat + Jerk (2+1) *Work to a heavy set
    Try to beat your old score here

    Wod
    7 Rounds
    2 minute amrap of
    max effort strict pull ups
    once you drop from the bar
    max effort burpees with remainder of time left
    1 minute rest between rounds
    score is total pull ups and total burpees

  • The Chief Workout

    Warm Up
    CFFB Warm Up

    Wod
    “The Chief“
    Max rounds in 3 minutes of:
    135 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats
    Rest 1 minute. Repeat for a total of 5 cycles.

  • Premier Workout

    Pre-WOD:
    15 minute work to heavy STO
    Worked from #45 to #95, Could have done more but shoulder is acting up and didn't want to overdo it.

    2RFT:
    -100 II Unders or (10 Burpees then 2:1)
    --50 STO (95/65)
    --25 T2B (Mod with situps)

  • Jackie Workout

    WOD - Girls
    Jackie

    1st time

    1000m Row
    45lb thrusters, 50 reps
    30 pull ups

    As Rx'd

  • Hero wod: joseph slattery Workout

    3 rounds
    13 HSPU (used band)
    15 kb swings (12 kg)
    27 wb (10lb, last set dropped to 8)
    47 abmat push-ups

    15:40

  • Premier Workout

    Pre-WOD:
    15 minute work to heavy STO
    Ended at 155 today.

    WOD - 2RFT:
    - 100 II Unders (Mod: 10 Burpees then 2:1 Singles)
    - 50 STO (95#/65#)
    - 25 T2B

  • Starting Strength Workout B Workout

    Back Squat:
    225 pounds, 3 x 7 reps

    Shoulder press:
    115 pounds, 3 x 7 reps (4 reps on last set)

    Hang power clean:
    Five three rep sets
    135-160-160-160-160

    Body building

  • Starting Strength Workout A Workout

    Back squat
    135 x 10 reps; 185 x 10 reps

    Bench press 3 x 5 reps
    195-195-195

    Deadlift 1 x 7 reps
    265