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

  • Overhead squat 5-3-3-3-1-1-1-1-1 reps + 15 BW OHS Squat Workout

    Overhead squat 5-3-3-3-1-1-1-1-1 reps + 15 BW OHS Squat
    I did a general warm up with DUs and some OHS practice and general calastethics.
    OHS warm up:
    45 lbs x 10
    75 lbs x 10
    95 lbs x 8
    115 lbs x 6
    125 lbs x 5

    135 lbs x 5
    140 lbs x 3
    145 lbs x 3
    150 lbs x 3
    155 lbs x 1 (PR)
    160 lbs x 1 (PR)
    165 lbs x 1 (PR)
    165 lbs x 1 (PR)

    135 lbs x 15 (PR) (only set I used wrist wraps)

    I do not normally go too heavy with OHS... BW is enough for me to feel it and I super concentrate on keeping a tight midline. I was REALLY HAPPY about the PR in the 15 BW OHS... I did that on my last set and it felt good. This was the only set I used wrist wraps. I was feeling good on the actual movement.. I had a bit of trouble getting it up and getting it back down onto my back on the heavier sets, but wanted to stay in control. I also felt good in a slightly less wide grip. I was normally using middle finger or less at the slot between the knurling.

  • Squat cleans, Games pushups Workout

    for time
    10 to 1

    squat clean 95#
    games pushup

    had to share bar but man the squat cleans got tough! my form needs to improve on faster reps

  • July 5, 2011 Workout

    WOD: 4 Rounds For Time

    20 Lunges (10 each Leg)
    10 Power Clean (155#)
    200 Meter Run

  • Slobberknocker Workout

    30 OH Lunges (15lb plate)
    30 Plate burpees
    800m run

    20 OH Lunges
    20 Plate burpees
    600m run

    10 OH Lunges
    10 Plate burpees
    400m run

  • 4 Minute Hell! Workout

    4 rounds of four minutes, switch exercises on the minute with 2 minute rest between rounds.

    Row for calories
    DU
    Burpees
    Slammer balls

    Count total reps
    93, 93,79 (DU sucked this round),86

  • 120709 Workout

    Warm-up:
    5 rounds:
    5 pull-ups
    10 push-ups
    15 squats

    10-9-8-7-6-5-4-3-2-1
    DL: 1 1/5 of BW (225)
    BP: 4/5 of BW (155)
    PC: 3/4 of BW (135)

    26:35

  • 7-09-2012 #2 Workout

    21-15-9
    GHD situp
    TTB

  • CFE 4.39 Mile Run Workout

    Decent weather for July

  • CFE 8x400 Workout

    8 Rounds:
    400M Run

  • Running Jackie Workout

    Bench Press:
    -5 @ 65% of 1RM
    -5 @ 70% of 1RM
    -5 @ 75% of 1RM

    155-185-215

    Metcon: "Running Jackie"
    -1000m run
    -50 thrusters (45#)
    -30 pull-ups