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

  • Jason Holbrook Workout

    10 RFT:

    5 Thruster 115#
    10 pullups
    100m Sprint
    rest 60 seconds

  • Mainsite Workout Workout

    WARM UP
    Mobility
    - Foam Roll: Quad > IT-Band
    - PVC & Tennis Ball: 1st Rib
    - Floor: Hip Capsule
    - Band: Shoulder External Rotation
    Dynamic Warm Up
    - Speed & Agility Ladder
    Burgener Warm Up
    Skill Transfer Drills

    WOD
    5 rounds for time of:
    - Power clean, 10 reps (135)
    - Wallball, 15 shots (20)

  • May 17, 2012 Workout

    20 TGU (20#)
    3 8-12 leg lifts on hyper machine
    2 500m rows (1:52.8, 2:03)
    3 Min Plank
    1 min L-sit (not)
    100 pushups (120 singles on jump rope)

  • ''You Just Got Served'' Workout

    Warm-up Drills
    Run 400m
    ''Burgener Drill'' (2Rnds/PVC)
    2 Rounds for Quality of:
    5 x Sumo Deadlift High Pull (45lbs)
    5 x Hang Power Clean (45lbs)
    5 x Front Squat (45lbs)
    5 x Press (45lbs)
    -Shoulder Mobility (priority)
    -Scorpion Stretch
    -Sumo Squats
    -Calf/Soleus Stretch

    ''You Just Got Served''
    Complete for time
    Run 800m
    15 x Hang Power Cleans
    30 x Abmat Sit-ups
    45 x KB Sumo Deadlift High Pull 20kg
    60 x Abmat Sit-ups
    75 x KB Swings 20kg

    Skill Development
    Minute 1 40 x Single-unders
    Minute 2 60 x Single-unders
    Minute 3 80 x Single-unders - failed to complete this in the minute time

  • Game Style Pushups, KB Swings, Weighted AB Mat Situps Workout

    SKILL: L-SIT / ROPE CLIMB
    2x Max effort L-sit hold for time
    1 modified rope climb / 1 rope climb / 1 legless rope climb

    CONDITIONING:
    5 Rounds for time
    10 Games-style pushups
    15 kb swings 1.5 pood
    20 weighted abmat situps 25#
    hold bumber to chest
    *    **games standard pushup: Feet on bumper plate, thighs off ground, chest contact to ground and hand release……

  • "Gator" Workout

    -Buy In-
    5/3/1 Deadlift – Cycle 2, Week 2
    215x3, 245x3, 275x3+ (5)
    Deadlifts sucked today. Just didn't have it. Disappointed as I did 270 10x last cycle.

    WOD
    “Gator”

    U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.

    He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

    For Time:
    Eight rounds of
    5 Front squat (185/135)
    26 Ring push-ups

    Ring pushups SUCKED. After two rounds had to break them up into a mix of 2's, 3's, 4's.

    -Cash Out-
    Foam Rolling and Mobility Work

  • 5-18-12 Single Metcon Workout

    Metcon:

    1 Rnd: 15 HSPUs, 20 GHD SUs, 25 Burpees, 30 Jump Lunges, 25 Ring Dips, 20 T2B, 15 WBs (20lb)

    Time: 21:20

    The last two weeks, allergies have kicked my ass....killing my aerobic and strength capacities

  • 05.18.12 WOD Workout

    4 Rounds for time

    400m run

    10 Deadlifts 135

    10 Deck Squat Burpees (

    ) Mod- Regular Burpess, kept landing hard on my back on the roll and started hurting so switched to reular after first round

    10 Goblet Squats 2p

    Then worked on Clean and Deadlift. Worked up to new 1rm on clean, 175# and could have gone more prob, then worked on Heavy DL to improve strength, did sets at 315#

  • 05.17.12 WOD Workout

    30 Double unders

    15 Box Jumps 24/20

    15 Hang Power Snatch 95/65

    4 Rounds for time

  • Hang cleans, wall balls Workout

    5 rounds:

    10x hang clean 135#
    20 wall balls 20#

    Finisher:
    50 hollow body rocks
    50 sit ups

    results: man those hang cleans were tough and wall balls were ....wall balls

    14:51 for main wod, 19:03 total after finisher