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

  • 3 rounds of: In 2 minutes: Row 250m amx effort and AMRAP DUs in time remaining. rest for 2 mins, repeat Workout

    for 3 rounds: ( I did this at a hotel gym before a wedding - the rower
    Row 250 m in max effort, then in the time remaining, do AMRAP of DUs.
    Report time for rows and # of DUs.
    Rest for 2 mins. between rounds
    I did: (this was on a different Rower so I stopped when I reached 250 m)
    <58 (272 meters) + 100 DUs
    <59 (273 meters) + 110 DUs
    <59 (270 meters) + 106 DUs
    POST WOD
    I did a couple reps of Squat Clean into a thruster with 35 lb DB
    I then did couplets with rest between rounds of:
    10 DB bench & incline bench & 10 alternating DB snatch (40,50,50 lbs)
    Then I went and did some stretching and some laps in the hotel pool.

  • 1RM Clean n Jerk with Helen Workout

    Strength
    15mins to find 1RM Clean n Jerk
    235# Missed 250.
    Not a PR

    Conditioning
    Helen
    3 RFT
    400m Run
    21 KB Swings
    12 Pullups

  • Helen Workout

    3rft
    400m Run
    21 KBS 1.5 pood
    12 pullups

  • Outlaw Workout

    BBG:
    7X1 Clean and Jerk up to 80% – rest as needed, no higher than 80%

    Score: 135-185-185-185-185-195-195

    WOD:
    3 rounds for time of:

    Run 800m
    25 Burpees

    Time: 16:41

  • Outlaw Workout

    BBG:
    5x2 Squat snatch
    95-95-95-95-95

    worked on technique. Paused at the bottom of every rep to work on balance.

    WOD:
    amrap 12 mins
    7 clean & jerk (155#)
    14 front squats (155#)
    run 200

    Scaled to 115#. Did 3 rds plus 21 reps. First rd unbroken. Second round 7 and 7 on squats. 3rd rd same as rd 2, but dropped a few reps from the top. Last rd dropped from top on all 7 clean and jerk, then did squats unbroken

  • 6/4/13.2 Workout

    200 meter run
    10 pushups - (8 rounds on knees)
    10 situps

    10 rounds

  • Toasted Legs Workout

    Pre-WOD
    7x3 Back Squat 80% of 1RM - 125#

    WOD - For Time
    21-15-9
    - Back Squat 75% of Body Weight - 85# racked due to shoulder
    - T2B - subbed GHD 1/1

    5 burpees if weight is dropped during sets.

  • 4 June 2013 Workout

    Warm Up: gassers, jumping squats, PARTNER: planks, med ball toss, leap frog

    Mobility: Shoulder stretches with bands & partner assisted chest stretch, cat stretch, banded hip openers

    Skill Review: Farmer’s Carry, 2fer wallballs, Floor Press

    Strength: Floor Press (85% of 1 RM) 3-3-3-3

    WOD: 15 min AMRAP
    10 Wallball 2fers (20#)
    Farmers carry (35#)
    10 T2B
    Farmers carry (35#)

  • Row intervals Workout

    20 rounds
    30 seconds row
    30 seconds rest
    -kept them all under 1:50 for speed average...got into low 1:40s when using legs more...try to jump off of sled to get more speed

  • Back squat Workout

    5, 3, 1