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

  • Determination Workout

    Warmup: 800 mtr run

    Pre WOD
    -4 X 10 Back Squat ((70-75% of !RM) (#95)

    For Time: 7:35

    -30 Walking Lunge Steps (45/25 Dumbbells) #15
    -60 Double Unders (2:1) did 120 singles
    -20 Walking Lunge Steps
    -40 Double Unders (2:1) did 80 singles
    -10 Walking Lunge Steps
    -20 Double Unders (2:1) did 40 singles

    Post WOD
    3 Minute Plank

  • Chin-ups, Pistols, Burpees, and Bear Crawls Workout

    Strength

    Spend 15 minutes progressing through the following (strict) chin-up variations in sets of 5:

    Ring Row –> Chin-up –> Chest-to-Bar –> Muscle-up –> One-Arm Chin-up Negative
    WOD

    3 rounds:

    Pistol x 20-16-12 (mod with pole)
    Burpee x 20-16-12
    Bear Crawl the length of the mat and back
    Notes

    Use a pole or band to assist the pistols, and keep your limbs straight on the bear crawls.

  • Kb Sumo DLHP Workout

    For time:
    150-120-90-60-30
    Single Unders

    50-
40-30-20
-10
    Kb Sumo DLHP 16kg

  • KB tabatha Workout

    KB USA style
    KB (l/r) Russian style
    KB (l/r) squat
    airsquat

    all 8 rounds, 20 sec/ 10sec rest.
    in between 2 min rest
    KB 16kg

  • extra lunch Workout

    OH Press (Strict) 9x3 - #145

    50 Burpees for time - 2:53

    21-15-9
    Pushup, Situp, Air Squats - 4:15

  • 8 rnds KB swings/weighted lunges/clapping pushups Workout

    "Clapping Push Ups"

    8 Rounds For Time:

    10 Kettlebell Swings (53/35)
    10 Weighted Lunges (53/35)
    10 Clapping Push Ups

    Prewod 400 m run
    3rounds pullups air squats situps

    Ran there and back from the house. It took about 17 mins each way.

  • Main Site: 21-15-9 DL and OH Squat Workout

    WARM UP
    A. Mobility
    - Foam Roll & KB: Thoracic
    - Ball & Box: Hamstring
    - Band: Track Hamstring
    B. Dynamic Warm Up
    - Band: Lateral Tube Walk
    - Inchworm
    - Side Straddle Step
    - Single Leg Squat
    - Iron Cross
    - Scorpion
    - PVC Shoulder Passes
    C. Burgener Warm Up & Skill Transfer Drills

    WOD
    21-15-9 reps of:
    - Deadlift (225)
    - Overhead squat (95# scaled)

    Notes: Dead lift sucked. Make sure to straighten arms before lift to prevent back from burning out. OH squat was actually pretty good. I tried the 135 RX'd weight and definitely couldn't do that for 45 reps and still finish before sunset. I'll consider this workout a disappointment overall. I needed to push harder on the dead lift, but I was hurting for real. I did make it through the over head squats with pretty good form so I'm happy about that.

  • 10min AMRAP Workout

    Skill
    DUs + Skill Transfer Exercises for the Snatch (45 pounds) + OH Squat

    Strength
    3x3 Deadlifts 110kg (3mins rest)

    WOD
    10 min AMRAP of:
    2 C&J (60kg)
    1 Pole Climb

    Nice workout! It was much harder metabolically than I anticipated since the anaerobic metabolic pathways were used more than I expected. I thought this would be more of an aerobic workout.

  • Filthy Fifty Workout

    WOD

    50 box jumps (24in)
    50 jumping pull-ups
    50 kettlebell swings (35lb)
    50 walking lunges
    50 knees to elbows
    50 push press (45lb)
    50 kettlebell deadlift (53lb)
    50 wall balls (20lb)
    50 burpees
    50 double-unders

  • Deadlift / OHS Workout

    Warmup
    3 rounds
    * samson stretch
    * push ups (15,15,20)
    * 5 dips
    * 10 GHD
    * OHS (95,115,135) x 3-4 to warm up
    * Deadlift (135,185,225) x 3-4 to warm up

    WOD
    21-15-9 reps of: --> Scaled to The Porch (15-12-9 reps)
    225 pound Deadlift
    135 pound Overhead squat

    1st round of 15
    DL unbroken
    OHS sets of 10 + 5

    2nd round of 12
    DL sets of 9 + 3
    OHS unbroken

    3rd round of 9
    DL unbroken
    OHS unbroken