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

  • OPT Workout

    A. Clean - build to tough single
    B. Front Squat @ 20x1; 2,2,1,1,1; rest 2-3 min
    C1. 3 sets - AD 15 cals @ high effort; rest 10 sec
    C2. TnG HPS x 6; rest 10 sec (155#)
    C3. 50 DU; rest 15 sec
    +
    FT:
    9-7-5
    PC (225#)
    MU

    A. 275
    B. 315
    C. 7:09
    + 8:22

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

    Track & Field
    4 Laps of the Infield + Dynamic Stretching
    Low Back Rehab Exercises & Glute Activation Work
    Hurdle Drills (3xeach leg)
    2x30m Sprinting Drills (high knees, straight-leg bounds, B-skip, running B-skip, jumping skips)
    1xFalling Start
    4x40m Sprints from a standing start (4.91s, 5.01s, 5.03s, 4.88s)
    8x6 Hurdle Hops at 0.76m (2 shoes betweenx2, 3 shoes betweenx2, 4 shoes betweenx2, 5 shoes betweenx2)
    Pole Vault Drills (6-step & 8-step takeoffs)
    Some Handstands
    Half-Tabata Plank Hold (with extended arms)
    1 Lap of the Infield + Static Stretching (Cooldown)

  • Annine Workout

    50-40-30-20-10

    Single Unders
    Crunches

  • deck of cards workout with pushups, situps, air squats and burpees - followed by: 10-50-8-40-6-30-4-20-2-10 Power Clean & DU Workout

    I did the deck of cards workout for the first time yesterday afternoon in the garage. It was only a little uncomfortable for the situps on the raw concrete floors, but I liked it none the less. I think it would be more fun outdoors really and I have to write down what each suite means MUCH LARGER for less confusion.
    Still a fun and good bodyweight workout.
    I might change it up and do burpees, deadlift, power clean and front squat next time with a light weight barbell. That took me about 17:42
    I then took a couple minutes and did a quick workout of DU and Power Clean (95 lbs) - next time I'll do full 10,9,8, etc, and use a bit more weight as well.
    So I did a total of 95 for each movement for a total of 380 in 17:42 so about 21.5 reps per minute. and I wasted a ton of time thinking about what each card suit meant to do which exercise, but it was still fun.
    Post WOD I did a different quick workout of:
    10 power clean 95 lbs
    50 DUs
    8 PC
    40 DU
    6 PC
    30 DU
    4 PC
    20 DU
    2 PC
    10 DU

  • May 3rd 2014 Workout

    Partner WOD

    50 doubleunders each
    50 toes to bar
    50 partner pushups
    50 complex (deadlift, hang squat clean, front squat)
    100 ab mat situps
    50 wall balls
    100 double unders

    *did 75lb bar work
    *12lb wallball
    sub 30 min

  • OPT Workout

    Event 3:
    For Time:
    100 DU
    +
    15-12-9
    PS (165#)
    HSPU

    Event 4
    For Time:
    50 Burpees
    37 DB Thrusters (50#)
    25 CTB
    13 Box Jumps, 30"

    Event 3 @ 15:33
    Event 4 @ 13:13

  • Track (Pole Vault) Workout

    Track & Field
    4 Laps of the Infield + Dynamic Stretching
    Hurdle Drills at 0.76m (3xeach leg)
    2x30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, running B-skipx2)
    Pole Vault Plant Drills
    Pole Vault Jumps
    Pole Vault Pullover Gymnastics Drill
    1 Lap of the Infield + Static Stretching

  • Peterson - Sealfit Workout

    FRIDAY, MAY 2 2014

    Run to/from gym: 0.5 mile each way

    Work Capacity: Complete the following for time:
    Row 1,000m
    10-8-6-4-2 reps of: Dbell thruster (25#)
    2-4-6-8-10 reps of: KB swing (50#)
    The row in a buy in, then you will perform 10x thruster, 2x HSPU, 8x thruster, 4x HSPU, etc.
    time: 14:17

    Strength: Push jerk: Warm up then 3-3-3-3-3 (Increase the weight each round. The last set should be around 90-95% 1 RM).
    95#, 95#, 95#, 115#, 115#

  • box jump, push press, hspu Workout

    1RM push press
    95, 115, 125, 135 PR

    18:00 AMRAP
    15 Box Jumps (24/20)
    10 Shoulder to Overhead (115/75)
    5 HSPU (wall walks)

    3 + 8 pp
    wall walks suck

  • Squat Clean, Power Clean, Hang Power Cleans Workout

    I worked on a variety of cleans this morning mostly doing sets of 5 squat cleans for technique with a little bit of weight.
    This was early and I did use a little bit of chalk only. No belt.
    I was not feeling too strong, but really the issue was with grip as my left hand and wrist was feeling off. The weather might have played a role as well as very little sleep lately.
    bar, 75, 95, 115, 125, 135, 145 x 5, 155 x fail (just not feeling it and my wrist and hand was not well with arthritis so went right back to 145 x 5)