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

  • Deadlift Workout

    1) Pendlay Row 5x5
    2) WOD: 21-15 (Went too heavy...cut out the 9 round)
    Deadlift (185)
    Box Jump (24)

  • 10-1 HBBS Workout

    115/135/145/155/165/185/195/205/215/225/225x1

  • 6-21-13 Sprint Intervals Workout

    Sprint Intervals:

    60m - (rolling, 3 to 4 min rest between) - 7 x 60m - 8.43, 7.50, 7.19, 7.19, 7.15, 7.31, 7.56
    100m - (rolling, 5 to 6 min rest between) - 3 x 100m - 12.91, 12.91, 12.72

  • Outlaw Way 130622 Workout

    Smolov 1/4

    HBBS 10X3 @ 85% – rest at least 2 minutes

  • Smolov 1.2 Workout

    1) Squat 7x5 @ 175
    SS 4 C2B Pull ps
    90s Rest

    2) For Time
    1 Mile Run
    100 Double Unders
    50 KB Swings (1 Pood)

  • Thursday 6/20/13 Workout

    1 min ME KBS (53 lbs)

    --1 min rest--

    3rft (5 min cap):
    15 KBS
    15 burpees

    --1 min rest--

    1 min ME burpees

  • The Chief Workout

     AMRAP 3 minutes of: 
    • 3  Power cleans (135/95)
    • 6 Push-ups
    • 9 Air Squats
     Rest 1 minute. Repeat for a total of 5 cycles.
    Post completed rounds for each 3 minutes. Add all rounds for total.  Only full rounds count.

    4, 4, 3, 3, 3

  • Black and Gold Workout

    Seven Rounds for Time:
    12 Push Press (95/65)
    6 Ring Dips

  • Brenton Workout

    Five rounds for time of:
    Bear crawl 100 feet
    Standing broad-jump, 100 feet
    Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
    * You will have the option to do this outside. Wear gloves if possible for the bear crawls.
    ———————————————————————

  • Nancy Workout

    Five rounds for time of:
    400 meter run
    95/65 pound Overhead squat, 15 reps
    Post time to comments
    * Compare to December 11, 2012