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

  • Peterson - Sealfit Workout

    OPWOD WEDNESDAY 5/7/14

    Baseline: Pre-SOP and box breathing, then ROM Drills. 20 minutes of grinder PT.
    30 Push-ups, 30 squats,
    30 sit-ups, 10 Burpees,
    10 Windmills, 30 Push-ups,
    30 Mountain climbers(4-count), 30 Flutter kicks(4-count),
    10 Burpees, 10 Cherry pickers (4-count),
    30 Push-ups, 30 Back Extensions (arm haulers)
    10 Burpees, 10 Chain breakers,
    30 Push-ups , 30 Lunges,
    30 Hello dollies, 10 Burpees,
    10 Trunk twists,
    max sets of rope climbs (2-3 minutes in between sets)
    2 ascents

    Benchmark WOD: “Helen”. Complete 3 rounds for time of:
    Run 400m
    21x KB swing (45#)
    15x pull ups
    time: 2 rounds 17:08

  • row, push press Workout

    Group warm up, then;

    10 rounds
    1min row (cals.)
    15sec rest
    30sec Push press 95/65 (MOD: 55#)
    15sec rest

    Score is total cals. + reps

    240

    Prob should've rx'd with less reps...

  • 2 mile walk Workout

    4 laps

  • 5/6/2014 Workout

    8min 85% effort
    - Row 200m
    - 5 T2B
    - 5 Burpees
    SCORE: 5 + 140m

    R4M

    8min 85% effort
    - Run 200m
    - 5 clean and jerks (115/75, 95/65, 75/45)
    - 8 squat jump touch about 6″ above reach
    SCORE: 4 + 25m

    R4M

    8min 85% effort
    - 30 DU
    - 10 HRPUs
    - 10 walk lunges
    SCORE: 8 + 30 DUs

  • Yet another 21-15-9 Workout

    Strength:
    - 3x 5 dead lifts (heavy)

    Perform the following complex three times:
    - Dead-lifts
    - 400 meter run
    - Toes to bar

    First time, do 21 dead-lifts and 21 toes-to-bar.
    Second time, do 15 of each. Then of 9 each.

  • Track (Hurdle Drills/Jumps, Pole Vault) Workout

    Track & Field
    4 Laps of the Infield + Dynamic Stretching
    Hurdle Drills at 0.76m (3xeach leg)
    Pole Vault Sprinting Drills 2x25m (high knees, straight-leg bounds, low knees)
    Pole Vault Plant Drills
    Pole Vault Jumps (6-step, 8-step, 10-step)
    6x6 Hurdle Hops at 0.84m (2 shoes betweenx2, 3 shoes betweenx2, 4 shoes betweenx2)
    1 Lap of the Infield + Foam Rolling + Static Stretching

  • Hang Power Cleans, KBS, Wall Balls Workout

    4 Rounds for time

    10 Hang cleans 135/95: Mod to 65

    15 KBS 2/1.5p: Mod to 1p

    20 Wall balls 20/14: Mod to 12

  • 20 Minute AMRAP of couplet: Row 250 m, 10 HSPU Workout

    I did 9 full rounds and about150 m rowing so:
    I rowed about 2400 m row and 90 HSPU in 20 minutes I started to kip after about the 6th round.
    I didn't warm up too long and after I was a little warm I just did the workout.
    I stayed pretty close to the 1 minute per movement until about the 7th round and then started to need a little extra time.
    This is always a good workout, Simple and works everything really.
    For the first 4-5 rounds I had the damper on about 5.5 - 6 and it was o.k. A little slower pace but well under 2:00 pace. I adjusted the damper down to about 4.5 and then was going a bit faster but still a little under 2:00 pace.
    I ended up with the erg saying I avg. 2:04 but that includes a lot of stops, etc.

  • handstands, d/u, pullups Workout

    Handstand progression
    First handstand against wall on my own

    3 RFT

    30ft Handstand Walk (bear crawl 3x)
    30 Double Unders
    30ft Handstand Walk (bear crawl 3x)
    5 Muscle Ups (10 pullups/ 10 dips)

  • Randall/whiskey trail run Workout

    3.02 miles
    easy trail run, gradual increasing pace when on pavement

    Mile 1 - 8:06
    Mile 2 - 7:25
    Mile 3 - 6:54

    AVG pace 7:34