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

  • Competition Strength

    D.
    In 15 minutes or less, build to today’s “heavy”…
    Back Squat x 1 rep

    Followed by…

    Every 2 minutes, for 6 minutes (3 sets):
    Back Squat x 3 reps @ 75-80% of today’s heavy single

  • Competition Strength

    C.
    Every 90 seconds, for 9 minutes (6 sets):
    Split Jerk x 1 rep @ 80-90%

    Goal is to groove perfect footwork and mechanics with a relatively high percentage of your 1-RM in these sets. Do not progress the load if your mechanics falter.

  • Competition Workout

    B.
    Six sets of:
    Halting Clean Deadlift + Clean Pull + 2 Power Cleans + Jerk @ 70-85% of 1-RM Clean
    Rest as needed

    Build over the course of the six sets from the low to the high end of the prescribed range. Stay focused on maintaining good and consistent mechanics on the first and second pulls in each movement.

  • Competition Strength

    C.
    Ten sets of:
    Back Squat
    *Set 1 – 5 reps @ 60% of 1-RM
    *Set 2 – 3 reps @ 75%
    *Set 3 – 1 rep @ 85%
    *Set 4 – 3 reps @ 80%
    *Set 5 – 3 reps @ 85%
    *Set 6 – 2 reps @ 90%
    *Set 7 – 7 reps @ 75%
    *Set 8 – 7 reps @ 75%
    *Set 9 – 7 reps @ 75%
    *Set 10 – 7 reps @ 75%
    Rest exactly 2 minutes between sets.

    Set a clock…this should not take more than 30 minutes.

  • Competition Strength

    B.
    Every 2 minutes, for 16 minutes (8 sets), of:
    3-Position Snatch with Pause
    (high hang, mid-thigh, then 2″ below the knee – hold each position for two full seconds, maintaining positioning and mechanics throughout)

    Start at roughly 65-70% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.

  • Competition Workout

    B.
    Five rounds for time of:
    7 Snatches (155/105 lbs)
    14 Box Jump-Overs (24″/20″)
    21 Pull-Ups

  • Performance Workout

    For time:
    Run 800 Meters
    15 Deadlifts*
    30 Hand-Release Push-Ups
    (successful reps must start from the top extended position, and the knees must never touch the ground)
    Run 400 Meters
    10 Deadlifts
    20 Hand-Release Push-Ups
    Run 200 Meters
    5 Deadlifts
    10 Hand-Release Push-Ups

    *Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 – do not go heavier than that.

  • Met-Con 11082015 Workout

    AMRAP 15 minutes

    Row 250/200m
    10 OHS 135/95lbs
    10 CTB pull-ups

  • Fuel West - 'Spring' workout summer edition Workout

    Sprint + swing = Spring!

    A.
    10 minutes of OTM Swings x10 + explosive high knees x10

    B.
    10 swings (or 5 SA sw / arm)
    SL Goblet position squat to box x5/
    SL RDL x5/

    Sprint 0.06

    10 swings (or 5 SA sw / arm)
    SA Push Press x5/
    SA Bent Row x5/

    Sprint 0.06

    Repeat.

    20 min AMRAP

  • OPEX 11/08/2014 Workout

    A. Deadlift; 5, 5, 5, 5, [5]
    https://www.wodconnect.com/workouts/deadlift-build-to-a-heavy-5-rep

    B. Every minute x21
    First minute – Jog/Run
    Second mintue – Max plank hold
    Third minute – Walk

    Notes:
    +Build to final tough set on A
    +Twenty-one total mintues on B, rotate between three stations at the start of each minute
    +If you break on plank, take a short rest and continue accumulation for the minute