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

  • Short Running Intervals + Deadlift Day (C&J/KBS) Workout

    Morning: 400mTT Rest 5:00 4x400m @ 75% of TT pace Rest 1:00 b/t repeats
    Rest 3+ Hours
    Afternoon: 3x3 Sumo Deadlifts @ 50kg 60s. Rest b/t sets
    Rest 5 mins.
    1x20 Snatch Grip Deadlifts @ 50kg
    Rest 10 mins.
    8 min. AMRAP of: 5 C&J @ 40kg 25 KB Swings

    Results: 1.1:11. Could have been a bit better.
    2.1:37,1:37,1:38,1:37. Solid Pacing! Goal was 1:36.
    3.Sumo Deadlifts were Fast and Smooth.
    4.The Snatch Grip Deadlifts were a lot harder than I thought!
    5. 4 rounds + 3 C&j. Nice metcon! The forearms were fatigued way too early.

  • 080812 Workout

    5 Rounds:
    Man Makers, 5 reps @ 40 lb dumbells
    Drop Lunges, 10 reps @ 95 lbs
    Toe 2 Bar, 5

    2 Rounds:
    Sledge Strike right side, 5 reps
    Sledge Strike left side, 5 reps
    Sledge Strike, low right side, 5 reps
    Sledge Strike, low left side, 5 reps
    Strict pull ups, 6 reps

    This was a "Get it Done" workout after a couple hot grueling days of training.

  • Randy Workout

    75 Snatches #75
    then
    3R
    50m sprint, 100m sprint, 200m sprint
    rest 1minute

  • Only lifting Workout

    Speed & Power Session
    Focus was on speed tonight.
    Warm-up
    6x3 Hang Snatch work up to 75% 1RM
    95, 95, 115, 125, 135, 135
    6x3 Hang Clean work up to 75% 1RM
    145, 155, 160, 165, 170, 170
    Jerk from racks work up to 1RM
    135x3, 185x1, 205x1, 215x1, 235x1, 245(f)

  • WOD 080812 (Pushmore) Workout

    Back Squats 5 x 5(use 85-90% of 5RM, resting 2-3 minutes between sets)
    *refer to 073012.
    then:-
    21-15-9 reps for time of:
    Pull Ups
    Handstand Push Ups
    Knees-to-Elbows
    Beginner: Scale movements as necessary.
    Advanced: Chest-to-Bar Pull Ups, Head-to-floor HSPU, Sub KTEs with Toes-to-Bar.

    Result:- 70KG, 27:42minutes (Orange Band)

  • Oldie but Goodie Workout

    Find 1RM bench press (190)
    Jam out to Baller shot caller, 20 inch blades on the Impala

    Max reps @ 75% of 1RM (10 @ 145)

    WOD:
    For Time
    Max situps in 3 mins, stop at 100. (36 SU, 64 Burpees)
    If not to 100, finish balance in burpees.

  • A Lil' Weightliftin' Workout

    Warm Up:
    Squat Therapy
    Good Morning to Squat [3x 5]

    Mobility:
    PNF Hamstring
    Shoulders on bands

    Max Effort:
    Power Cleans
    1-1-1-1-1-1
    155 lbs, 165 lbs, 175 lbs, 180 lbs, 180 lbs, 180 lbs

    Split Jerk from Rack
    1-1-1-1-1
    115 lbs, 115 lbs, 125 lbs, 135 lbs, 140 lbs

    MetCon:
    Weight Sit Ups (not for time)
    45 lbs

  • cinder blocks and burpees Workout

    2 cinder block drags
    5 burpees

  • Heavy BS and Death By Pull Ups Workout

    Only have an hour to workout, shower and get back to the office. Gotta do something quick.

    Warmup:
    3 rounds:
    10 second samson stretch each leg
    10 back extensions
    10 GHDs
    10 push ups

    WOD:
    Back squat x10 - 225, 275, 315
    Death by pull ups: With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three the third, and so on and so forth until you are unable to complete the prescribed number of reps in the given minute.

    All rounds unbroken. My palm ripped open so I stopped...

    11 rounds + 3

  • Pull Ups, T2B, KB SDHP Workout

    10 mins Work on your goat (Practice on what needs work) ie. pull ups, muscle up, overhead squat, DOUBLE UNDERS, etc.

    Then,

    15 min AMRAP

    6 Pull ups (MOD Green Band)

    8 Toes 2 Bar

    10 KB SDHP (2/1.5p)

    6 rounds +3 reps

    First time using the Big Blue Kettle bell!