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

  • Row, Push-ups Workout

    For time:

    Row 1000 meters
    15 push-ups
    Row 750 meters
    20 push-ups
    Row 500 meters
    20 push-ups
    Row 250 meters
    15 push-ups

  • Press/step up Workout

    A1. Step ups (20") 10,10,8,8,8,8 (totals for both legs)
    -95,95,115x4. reps above are total. right hip didn't feel great so didn't go up in weight or lower reps
    A2. Press 10,10,8,8,6,6
    -95,95,115,115,135,135. happy to hit 135 x6.

    B. 4rds:
    50 DU, 15 burpees
    rest
    rd1:1:30. max hr 160
    rest 2:40. hr below 100
    rd2:1:22. max hr 162
    rest:3:49
    rd3:1:27. max hr 162
    rest:2:42
    rd4:1:26. max hr 164
    - tripped up on DU at least a couple of times each rd. good rep scheme. just below redline at 15 reps of burpees.

    C1. 4x6 lying tricept extension; rest 60s
    -180,190,190,190. last couple reps of last 2 sets difficult
    C2. 4x15 back extension

    D. axle bar overhead walk 2x ME. 50kg not including bar
    -down and back. most difficult carry i've done yet

  • 032414 Workout

    Oly

    Snatch technique
    first position - vertical
    second position - mid thigh/above knee (push knees back)
    third position - below knee

    Met-Con

    "Randy"
    75 Power Snatches @ 35
    For Time

  • 032414 Workout

    Oly

    Snatch technique
    first position - vertical
    second position - mid thigh/above knee (push knees back)
    third position - below knee

    Met-Con

    "Randy"
    75 Power Snatches @ 35
    For Time

  • 03.24.2014 Workout

    WOD
    Open 14.4
    14min AMRAP
    60cal row
    50 T2B
    40 WB (20/14)
    30 Cleans (135/95)
    20 MU

    RX. 166.

  • Deadlift 1 RM Strength

    Deadlift 1 RM

  • 4-22-14 Sprint Intervals Workout

    Sprint Intervals:

    60m - 9x60m - rolling start - 9.78, 8.59, 8.18, 8.00, 7.91, 7.99, 7.97, 7.87, 7.84

  • KB Swings - Burpees - Push-ups Workout

    Pre-WOD
    * 4 mile run (30:00)

    WOD - 10 rounds (20,18,16...6,4,2)
    * KB swings (50 lbs)
    * Burpees
    * Push-ups

    Post-WOD
    * 100 sit-ups

  • 4.21.14 Workout

    10 Minutes of Agility Drills (ladder, shuttle sprints, cone sprints, reaction belt, etc)
    Then...
    20 Minutes to Complete 10 Sets of Max Effort Strict Ring Dips
    7-7-6-6-4-4-3-4-4-5 = 50 total
    Then...
    30 Strict Pull-ups For Time
    4:46

  • 4.23.14 Workout

    Morning: 1 mile run - 7:44