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

  • box squat Workout

    Afternoon:
    15x100m (walk back) - Run closer to 130m or so. stopped after 13. started to feel calf and didn't want to risk it
    all sets 22-24s. rest 1:37-1:44

    Morning:
    A. Box Squat 10x2 w/chains. 45s rest
    185# w/4 chains. too easy weight, but any higher and speed would have suffered.

    B1. Clean Pull 7x3 (1.1.1 format) 264,264,264,264, 275,275,275.. Good weight by the end
    B2. Bench Press 7x3 w/chains. 155,175,175,175,175,175,175. all w/4 chains. good weight.
    1 minute rest between B1&B2

    C. 3x20 (10/leg) walking weighted lunge (bar on back)
    115#. tough, but done. almost all without pause step."

  • Row, Push Press, Wallball, C2B Workout

    1km Row

    75 Push press 75/55

    50 Wall balls 20/14

    25 Chest 2 bar pull ups<--regular pullups

  • Box jumps, SDHP Workout

    Skill: Handstand holds, handstand push ups

    WOD:
    With a continuous running clock,

    1min box jumps 30/24
    1min sumo-deadlift high pull 115/80 (MOD: 55#)
    2min box jumps
    2min SDHP
    3min box jumps
    3min SDHP

    158 - probably could've handled 60 or 65#. Was doing sets of 10 the first round, then 5's, (and 3's and 2's the last minute or so)

  • Partner WOD Power Cleans, burpees, muscle ups Workout

    4 min.
    Power Clean (205/135)
    4 min.
    Dumbbell Burpee Box Overs
    4 min.
    Bar Muscle-ups
    Then …
    3 min. of all three
    …
    2 min. of all three
    *This is a partner WOD. All exercises are to be done alternating every repetition with a partner

    I did 3 pull ups and 3 dips in lieu of muscle ups

  • Track (Hurdle Drills, Sprinting Drills, Sprints) Workout

    Track & Field
    4 Laps of the Infield & Dynamic Stretching
    Hurdle Drills at 0.76m (3x each leg)
    2x70m Alternating-Leg-Skipping for Height (on Grass)
    2x20m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
    About 8xFalling Starts
    Sprints - 2x40m, 2x60m, 2x80m (5.22s, 5.16s, 7.29s, 7.22s, 9.24s, 9.33s)
    Gymnastics (Glide Kips, Back-Hip Circles)
    1 Lap of the Infield & Static Stretching (Cooldown)

  • April 21 2014 Workout

    Strength

    Snatch complex Practice @ 55lb
    Snactch deadlift
    Hang power snatch
    Squat snatch

    WOD

    20 double unders
    10 kettle bell swings @1pood
    5 burpees
    4rounds

  • 10 alternating rounds of: 5 L pullups, 10 HSPU, 15 pistols Workout

    I alternated between these two rounds for a total of 10 rounds so 5 rounds each of the following 2 rounds: (All done outside early morning at park)
    5 L Pullups
    10 HSPU
    15 Pistols
    5 HSPU
    10 L Pullups
    15 Pistols
    for a total of 75 L Pullups, 75 HSPU, 150 Pistols in 21:05
    Good fun early morning workout outside.
    Very little warm up and didn't do any real exercises, just some air squats, rotated the shoulders and did a little jump roping.
    A little chilly but once I was moving it was great.
    My left middle finger was in the clenched position, so initially getting into the HSPU flat hand position was painful, but it felt fine after a while.

  • 12' EMOM - Snatch, OH Squat, Squat Box Jumps Workout

    12' EMOM

    1 Snatch @ 115
    2 OH Squats @ 115
    then...
    1 Squat & Box Jump 1st minute
    2............................... 2nd minute
    3...

    completed 8 rds
    rd 9 did 1 + 2 + 6 SBJ
    Rd 10 off
    Rd 11& 12 1 + 2 + 6-7

  • Upper Workout

    3x10 Shoulder Dislocate

    2x(30/30s) Press @ 2x15# DB Rest in OH position
    2 sets, rest 2 min between

    Then::

    3x10 Front DB Raise @ 2x25# DB
    3x10 Lateral DB Raise @ 2x25# DB

    Then:
    5x10 DB Bench Press @ 2x60# DB

    Then:
    (modified this)
    10 minutes of interval pushups
    20s on/40s off - 16,14, 12, 10, 10, 10, 10 , 7/3, 7/3, 7/3

    Sled Push down and back with 2 plates - hi/low = 5 Pull Ups

    4x8 Bulgarian bag half moons + 20# Sandbag slam (not for time)

  • Kettlebell Workout - Day 2 Joint Mobility Workout

    Kettlebell Workout - Day 2
    Joint Mobility

    5x20 Swings
    5x5 Halos per side
    5x 45sec Planks

    6x5 High Pulls per side

    2x30sec Russian Twist