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

  • Weightlifting Workout

    195 Snatch, Got under 205 4-5x, couldn't stand it up

    C&J worked to 245

    Snatch Balance 2x3 @ 135, 1x3 @ Snatch Balance

  • 3RFT - 7 Hang Power Snatch 14 Pull-Ups 21 Wall Balls Workout

    3 Rounds For Time
    7 Hang Power Snatches (115/75) (65 for me)
    14 Pull Ups (2 blue bands, 1 green band)
    21 Wall Balls (20/16) (16 for me)

  • Diane Workout

    21-15-9
    Deadlift (135)
    HSPU (on the bench)

  • Running Workout

    5 Rounds For Time of:

    200m Run

    7 Power Snatch

  • Squat Cleans, Push Press, Pull Ups Workout

    9 Rounds

    3 Squat Cleans (135)
    5 Push Press (135)
    7 Pull Ups

  • Ocean City WOD #2: 20, 18, 16, 14, 12, 10 1.5 pood KB swing, T2Rings Workout

    Second WOD - after about 10 minutes rest after the 1st short WOD:
    I did a decending ladder of:
    20,18,16,14,12, 10
    KB Swings using 1.5 pood
    Toes to Rings
    This one killed my grip

    I had gone jet skiing with the kids for about an hour not long before this and mygrip was a little tired, but I didn't think this WOD would kill that badly.

    This one really zapped my grip. In the end I was taking breaks to minimize the tear on my hands, although I was VERY gassed on this as well.
    Outside of the pool

  • Ocean City WOD #1: Triplet of 10,8,6,4,2 of MUs, Toes to Rings, Pistols Workout

    I did a triplet of decending ladder of 10,8,6,4,2 to keep it fast and fun of:
    MUs
    Toes to Rings
    Pistols
    I did not hardly warm up (again stupid but wanted to get a workout in and go on with my vacation time with the kids)
    This was too fast so i did another fast WOD after this and then went to swim and play with the kids.

  • Wallball, KB Swings, Burpees Workout

    21-15-9 reps for time of:

    Wallball shots, 14 pound ball
    KB swings, 20 kg
    Burpees

  • Testing Ability: Body Weight Workout

    The first task of the program is finding out your current strength. Do this before next Monday.

    >Maximum push ups in 2 minutes

    >>Chest to the ground or 1 to 2 inches off of it. Make sure your body is flat!

    >2 minute break
    >Maximum body weight squats in 2 minutes
    >>Get your butt down! Your legs should be at angle very close to 90 degrees at the bottom of the movement, and almost locked out at the top of the movement. You may use a object to squat onto so that you butt will touch it at the bottom of the movement (ie. a chair)

    >2 minute break
    >Maximum dead hang chin ups in 2 minutes
    >>Hands turned toward yourself, shoulder length apart (or narrower). Chin above bar at the top and arms locked out at the bottom of the rep.

    >2 minute break
    >Maximum sit ups in 2 minutes
    >>Sit ALL the way up, chest to knees. I know its tempting, but don't swing your arms for momentum!

    Don't forget to post the results!

  • rest Workout

    too sore to wod