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

  • City Spa Workout

    Went to my favorite Russian spa today with KK. Whew - I really needed that. Serious hot/cold therapy.

    Have a little tickle in the back of my throat. Wonder if I'm getting sick. Noticed an elevated resting hr on Thursday, but felt nothing. Hmmm. Maybe the resting HR really is a good predictor of getting sick. Will see.

  • Track (Hurdle Drills/Sprints, Standing High Jump) Workout

    Track & Field
    6 Laps of the Infield + Dynamic Stretching (Warm-up)
    Low Back Rehab Exercises
    18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
    Sprints from Blocks over first and second hurdles
    Hurdles High Knee Drill
    2xBlock Starts
    Standing High Jump (starting parallel and perpendicular from the bar)
    1 Lap of the Infield + Static Stretching (Cooldown)

  • Special Mary Workout

    “Special Mary” (35min TIME CAP)

    For time

    5 Handstand push ups (HSPU)

    10 Pistols (alt. legs)

    15 Pull ups

    10 HSPU

    20 Pistols

    30 Pull ups (rings)

    15 HSPU (knees on box, head to abmat)

    30 Pistols (squats)

    45 Pull ups

    10 HSPU

    20 Pistols

    30 Pull ups

    5 HSPU

    10 Pistols

    15 Pull ups

  • 3/5/2014 - Bench, PU, TGU, Run, RKBS Workout

    A1) Close grip bench press 3-4x3; R1M
    SCORE: 225
    A2) Weigthed pull-ups 2-3x3; R1-2M
    SCORE: 53#
    +
    10min amrap@ 85-90%:
    - 2 TGU/arm heavy
    - Run 200m
    - 10 KBS russian heavy
    SCORE: 4 + 3 TGUs

  • Contender Workout

    Do each Exercise for 1 minute and immediately move to the next doing as many reps as possible for each exercise in each minute.
    Do three rounds continuously.
    Score by taking the least number of reps for each one minute period and add total together.
    Example: Burpees - 1st round (15 reps), 2nd round (14 reps), 3rd round (12 reps) you keep the 12 rep for your final score.

    Athletic Burpees(Burpee then sprint 10 yards, Burpee and sprint back, continue)
    Thrusters #115
    Box Jumps
    Power Snatches #115
    Pull-Ups
    Rest

  • Track (Pole Vault, Long/High Jump) Workout

    Track & Field
    6 Laps of the Infield + Dynamic Stretching (Warm-up)
    10x30m Pole Vault Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, running B-skipx2)
    4x30m Overhead Pole Vault Sprinting Drills (high kneesx2, jumping skipsx2)
    1x20m Pole Vault Straight-Leg Bounds + 20m Pole Vault Approach Run
    Pole Vault Takeoffs at Long Jump Pit
    2xLong Jump Approches (15-steps)
    Standing High Jump Drills
    Knee Hurdle Drill
    Low Back Rehab Exercises
    Static Stretching (Cooldown)

  • 3/4/2014 - OHS, DU, Burpee, C2B PU, Squats, Row, AD, T2B, Run Workout

    A) Overhead squat 2, 2, 2 @30X1; R2-3M (compare to 2/12)
    SCORE: 205#
    +
    5 min @90%:
    - 20 double unders
    - 6 burpees
    SCORE: 10 rounds

    rest 5 min

    5 min @95%
    - 3 C2B chin ups
    - 15 air squats
    - 200m row
    SCORE: 3 + 5 calories (airdyne)

    rest 5 min

    5 min @100%
    - 5 toes to bar
    - 200m run
    SCORE: 4 rounds

  • MARCH 4 Workout

    PUSH JERK- HEAVY TRIPLE- 255# (265# FAIL)
    POWER CLEAN + CLEAN+ JERK x 4 sets @ 185#
    HANG SNATCH x 3 x 4 sets @ 145#

    MOBILITY

  • CF Santa Clara Workout

    3 HSPU (scaled to piked)
    5 Toes to Bar (scaled to knees to elbow)
    7 Box Jump (24)
    AMRAP 3min
    Rest 1min
    4 rounds

  • WOD 20140304 Workout

    Pre-WOD: 5 minute Bike
    Group stretch

    Skill:
    10 minute MU practice (transitions, tracing)

    Conditioning:
    -5 MU (subbed 5 pull ups/5 dips)
    -10 Squat snatch 95/65 (me: 45lbs)
    -15 Box jumps
    -20 Thrusters 95/65 (me: 45lbs)
    -25 Ring rows
    -20 Power cleans (me: 45lbs)
    -15 Box jumps
    -10 Push press 95/65 (me: 45lbs)
    -5 MU (subbed pull ups/dips)