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

  • Lätt benpass Workout

    A1: RDL 3x8
    A2: SL toe raises 3x13
    B: Front squat 1-1-1
    C: Leg extensions 3x12

  • Double Unders, Abmats, Power Snatch Workout

    10min AMRAP
    30 Double unders
    20 Abmats
    10 Power snatch 95/65

    I did 5 rounds and 27 double unders for this WOD.

  • Double Unders, Abmats, Power Snatch Workout

    Snatch review- 15 mins.

    Find 1rm- Snatch (10mins) - 55#, 10# under previous max

    Then,

    10min AMRAP
    30 Double unders
    20 Abmats
    10 Power snatch 95/65 (MOD: 45)

    I was feeling weird dropping to a squat under load for the snatch 1rm, not sure why. Work on Snatch balance during warm ups to get over that. Power snatches felt fine during the workout. We watched video's of our form during the wod. My set up was awful (got lazy) but the rest of it was somehow actually good.

  • Row-ski 12k Workout

    12 rnds under aerobic stresshold
    Row 500m
    SkiErg 500m

  • February 14th, 2013 WOD Workout

    5 Rounds for Time:

    Run 400m,
    20 Pull-ups,
    20 Push-ups,
    Row 400m,
    20 Squats,
    20 Sit-ups

  • Grace Workout

    20 min to find a heavy clean (255)

    Then

    6min running clock
    "Grace"
    30 clean and jerks (135/95#)
    With remaining time AMRAP MU/Bar MU/C2B pull-ups

    2:42 (135)
    30 C2B

  • Overpowering Workout

    Pre-WOD: 5 X 3 Bench Press (225, 235, 245, 255, 265, 275)

    8 Minute AMRAP or 100 Reps:
    -Dumbbell Push UP Rows (#35/25)

    Post WOD: 5 X 50 meter XPO Sled

  • Double Unders, Gauge, Rope Climbs Workout

    2 minutes of group Double Unders: (101 - not overly happy - did the first 40 strung together but the rest were sporadic)

    Then, The “Gauge”

    For time,
    500m Row
    40 Squats
    30 Abmats
    20 Push ups
    10 Pull ups (MOD: Purple Band)

    5 seconds slower than last time :( Felt faster on the rower, but I need to make up time on the squats, took way too many small breaks 5/5/10/10/5/5. Push ups were broken up 10/5/5.

    Then, Rope Climbs

    Did 6 climbs. Can get up in 5-6 pulls. Descent is going smoother, no horrible scars this time!

  • No Name Workout

    WOD1
    For 12 min OTM
    15 hand release pushups on the even mins,
    20 air squats on the odd mins

    After completing WOD1 go right into WOD 2.

    WOD 2
    21-15-9
    Wallballs (10#)
    Burpees.

    Score is time to complete BOTH wods.

  • Emom Workout

    12 Min EMOM of:
    1st Min Ring Row (Tempo X131) 6-8 reps

    2nd Min Strict Ring Dips (Tempo 31X1) 6-8 reps