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

  • 2.3.12 Workout

    21-18-15-12-9
    Hip Extensions
    GHD Sit Ups
    Ring Dips

  • Alone time... Workout

    3.9 miles
    Pace 8:36 mile per min

  • 08.27.12 WOD Workout

    For Time

    15 Thrusters 135/95 <--65#

    Run 200m

    20 Thrusters 95/65 <--45#

    Run 400m

    30 Thrusters 65/45 <--30#

    Run 800m

    the 65# was tough, broke it into sets of 5, & glad i tried it.

  • High Hang Snatch Workout

    7x3

    95-115-135-145-155-155-155

  • 08.28.12 WOD Workout

    Deadlift 5×5

    Then,

    5 Rounds

    5 Deadlifts 275/190 MOD 155

    10 Burpees

    Got to work on form... rounding my shoulders a lot so I took some weight off and took more breaks than usual. Didn't want to injury my back.

  • Mainsite WOD - 082512 Workout

    30 rounds for distance of:
    Row 30 seconds
    Rest 30 seconds

    I had set my Gymboss timer to 30 rounds of 30s, which should have been 60 rounds of 60s. Regardless, I used a dipswitch setting of around 8 or 9 for most of my sets, and was able to get in 19 or 20 strokes on each. I really wasn't proud of the fact that I stopped early on my last set (Round 15) - I should have been able to power through that no problem.

    Total distance, 2440m.

  • Clean and jerk Workout

    Strength/Skill
    Clean & Jerk
    3x1x1x1x1x1--- (my max 115)

    WOD
    3rds of this for time:

    5 Clean & Jerk (135/95 RX)
    10 Toes to Bar
    15 Wall Balls

  • 3 RM Bench Press Workout

    find 3 rm of bench press

    set 1: 135
    set 2: 185
    set 3: 205

    I only got 2 on 205

  • Back Squat 1 RM Strength

    Back Squat 1 RM

  • No Breaks Workout

    Pre Wod:
    1 round of max strict pull ups. (mod - 10 pull ups with a 10 second negative.)

    WOD:
    50 Clean and Jerk
    50 Ring Dips
    *in as few sets as possible for each. Max of 7, one minute breaks for each.
    5 minutes total of a plank hold (from elbows or hands).
    *with the fewest breaks possible.

    C&J - 8 rounds @ 65
    RD's - 5 rounds