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

  • Track (Pole Vault Sprinting Drills, Pole Vault, Some High Jump, Running) Workout

    Track & Field
    6 Laps of the Infield + Dynamic Stretching (Warm-up)
    Low Back Rehab Exercises
    8x20m Pole Vault Sprinting Drill + 10m Run with Takeoff (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
    Few Pole Vault Plant Drills
    Lots of Pole Vault Jumps (12-step)
    3xHigh Jump Circle Runs
    3xHigh Jump Takeoffs (8-step)
    2x300m Runs (52 seconds & 54 seconds, about 5 minutes rest)
    Gymnastics (Handstand Holds)
    3 Laps of the Infield + Static Stretching (Cooldown)

  • 1/22/2014 - EMOM PJ, Row, BJ, Pull Ups, WB, Burpee Workout

    A. emom - Push Jerk TnG x 5 start at 75/115# build 10# every min
    SCORE: 115, 135, 145, 155, 165, 175, 185, 195, 205

    +

    3 sets 80% 90% 100%
    Row 500m
    25 box jumps or step up 24/20"
    20 CTB chin ups
    20 wall balls 20/14#
    20 burpees
    rest 5mins
    SCORE: 6:04, 7:17, DNF

    Notes:
    - focus on breathing during TnG work
    - increase pace per set
    - record times for all sets

  • 1/21/2014 Competitor's Class Workout

    EMOMx5 - 2 Front Squat *AHAP starting load at 65% *3 sec hold at bottom
    EMOMx5 - 2 Front Squat *Deload exact weight as you climbed on sets 1-5 *3 sec hold at bottom
    Sets 5 & 6 will be the same weight.

    85x2, 95x2, 105x2, 115x2, 120x1 (failed 2nd attempt), 120x1 (failed 2nd attempt), 115x2, 105x2, 95x2, 85x2

    B)Row-
    3x400 Max Effort rest 2 min between efforts
    1 Rope climb during 2 min rest MOD 3 climbs from ground

    C)Mobility & Grip Strength
    Spend 10-15 mins working on mobility. During this time take turns hanging in 10-15 sec intervals on the rock rings. Approx 8-10 sets.

  • 15 Min AMRAP of: 21 Knees To Elbows & 21 Overhead Single Arm Walking lunge with 1.5 pood (I used 50 lb dumbell) Workout

    15 minute AMRAP of the following:
    21 K2E
    21 Single Arm Overhead walking lunge using 1.5 pood (I used 50 lb dumbell) this was just the right weight, although if I had a 1.5 pood KB I would have used that as well.

    I did break up all sets, mainly because I thought that since we're going for 15 mintues, don't blow it all out too quickly.
    I started doing 15+6 for K2E, then went to 13+8 and eventually to 11+10
    Overhead walking lunges were almost always 11+10.
    In the last 5th round, I decided to do 11 with the right and then 10 with the left to balance out the reps since I knew I was close to the end of the timecap.
    Good Workout.
    The rings at the gym are a bit too close to the wall so I had to kind of overcompensate and not get too much kip and kind of flex the arms a little. Still a nice combo/ couplet.
    Midline will be sore tomorow.

  • You. Will. Die. Workout

    Partner WOD

    3 RFT

    50 push press @ 95#
    50 box jump @ 24"
    50 SDHP @ 95#
    50 KBS @ 70 lbs
    50 burpees

  • Double Fran Workout

    21 - 15 - 9 - 9 -15 - 21

    Thrusters 95#
    Pull ups

    (still sick)

  • ''The Girls Before Christmas'' Workout

    *Perform the 3 girls with exactly 3 min rest between WODs

    ''Diane''
    For Time:
    21/15/9 reps of:
    -DeadLift (225/155lb)
    -HSPU
    *Time cap 10 min

    ''Helen''
    3 Rounds of:
    -Run 400m
    -21 KB Swings (1,5/1 pood)
    -12 Pullups
    *Time cap 15 min

    ''Annie''
    For Time:
    50/40/30/20/10 Reps of:
    -Double Unders
    -Situps

  • KB Swings - Burpees - Push-ups - Squats Workout

    Pre-WOD
    • 5k (24:17)

    WOD - 10 rounds (20,18,16,14,12,10,8,6,4,2)
    • KB Swings (50 lbs)
    • Burpees
    • Push-ups
    • Squats

    Post-WOD
    • 100 sit-ups

  • G W Weighted ring dips, ring row, kb lunge, death by burpee over the bar Workout

    Strength:
    4 rounds
    5 weighted Ring dips (hice 0-16-16-16)
    8 ring row
    12 kb lunges en el sitio con 2x16kg
    WOD:
    Death by burpees over the bar
    1min work, 10 second transition
    1er min. 3 burpees over the bar from 0:00 to 1:00
    2nd min. 6 from 1:10 to 2:10
    3er min. 9 from 2:20 to 3:20
    ...
    9 min. 27
    10 min. AMRAP
    (hice hasta el minuto 7 16 reps, esto es 79 burpees over the bar, hay que mejorar los burpees!!!)

  • Power Clean battery test Workout

    A. skill/mobility
    3 sets:
    50 DU
    Hip opener complex
    3 UB MU
    -done. MU felt great.

    B. Build to a heavy power clean.
    -225,245,265. caught a bit low, belt felt good overall.

    C. 30 Power Clean for time 225/155#
    -7:15 (i believe) erased timer by accident. middle ten reps were the slowest, but consistent pace overall.

    D.185# Front Squat - 2x3.3.3.3.3; rest :10s between reps of 3; rest 3:30 between sets
    -2:08 for 1st 15
    -2:12 for 2nd 15. form wasn't perfect. need to work on foot placement and depth.

    E. Clean Pulls 3x3
    -275# across. good weight. really had to work to keep back angle tight on first pull and not turn into deadlift.