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

  • Press/Push Press/Circuit for Time Workout

    A) EMOM for 8 min – Press x 1 (build each set)
    maxed 30#
    B) EMOM for 8 min – Push press x 1 (build each set)
    maxed 50#
    +
    4 sets for total time:
    10 push press (tough, unbroken)
    10 ab mat sit ups
    row 200 meters
    rest 2 min

    time: 14:00

  • Home - SB complex Workout

    35# SB
    KB swing
    Front Squat
    Press
    Snatch

    2x, 3x, 5x, 10x, 5x, 3x, 2x

    time: 9:47

    oblique work

  • Pull-ups - Push Press - Push-ups Workout

    Pre-WOD
    • 5k (24:14)

    WOD (15-12-9-6-3)
    • Pull-ups
    • Push press (90 lbs)
    • Push-ups

    Post-WOD
    • 100 sit-ups

  • Tabata Double unders Workout

    did 27 first round.
    then 20
    then 20ishh?
    ...
    last 3+ rounds was 14

  • Strength + Wod Workout

    Strength

    5x5
    All numbers are at the top of the pyramid
    Squat - 210 (not sure if hitting parallel)
    Bench Press - 55 (left shoulder is tweaked)
    Deadlift - 225 (lower back hurts)

    MetCon

    3 Rounds for time
    15 Burpees
    15 Kettlebell swings #53

    5:10

  • 12-27-13 Metcon (DL, Box Jumps) Workout

    Metcon:

    21-15-9: DL (275lbs), Box Jumps (30")

    Time - 7:10

  • 12/24/2013 PS, EMOM, PP, Ring Dips, Row Workout

    A. segment power snatch pause 2sec at mid thigh then PS; 5 sets of 2 perfect form rest 90sec btw sets
    SCORE: 135x2, 155x2, 175
    B. emom - PS TnG x 5 moderate - 5mins
    SCORE: 135
    C. push press @12X1 build to a 2rm in 4-5sets
    SCORE: 225
    +
    5 sets:
    15-20 ring dips
    Row 400 m @ 90%
    rest 2:30

    Notes:
    - focus on activating lats and keep upper back engaged during pause
    - 50-60% of 1rm on B make sure reps are perfect
    - no TnG on push press
    - work on kipping dips/record row repeats - same across is goal

  • 12/27/2013 CJ, EMOM, Heaving Sn Bal, TGU Workout

    A. clean and jerk build to a moderate double in 10mins
    SCORE: 255
    B. clean and jerk 80% of 1rm - emom x 1-2 - 10mins
    SCORE: 205
    C. heaving snatch balance build to a tough double perfect form 10mins
    SCORE: 205
    D. 30 TGU 1.5/1pd alt hands per rep
    SCORE: 7:23

    Notes:
    - does not have to be a 1rm
    - focus on making adjustments on clean and jerk at 80% (record adjustments you noticed)
    - work on speed under bar for HSNBAL not a 2rm
    - perfect reps on TGU

  • Track (Hurdle Drills/Jumps/Runs, Strides, Long Jump) Workout

    Track & Field
    4 Laps of the Infield + Dynamic Stretching (Warm-up)
    11x8 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx3)
    4x4+4 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
    4x4+4 Hurdles Runs at 0.76m (1-step)
    4x4+4 Hurdles Runs at 0.76m (3-step)
    4x3 Hurdles Long Jump Takeoffs (5-step)
    2x80m Strides
    6xDecuple Jumps (flying start)
    4xPentuple Jumps (flying start)
    4xTriple Jumps (flying start)
    2x80m Strides
    Low Back Rehab Exercises + Some Single-Leg Glute Bridges
    1 Lap of the Infield + Static Stretching (Cooldown)

  • Track (Hurdle Drills, Pole Vault) Workout

    AM
    Track & Field
    6 Laps of the Infield + Dynamic Stretching (Warm-up)
    15x6 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx3)
    Low Back Rehab Exercises
    Pole Vault Sprinting Drills (high knees, straight-leg bounds, B-skip, jumping/walking skips)
    About 10 Pole Vault Takeoffs (10-steps)
    1 Lap of the Infield + Foam Rolling (Cooldown)