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

  • Hortman Workout

    45min AMRAP
    800m run
    80 air squats
    8 MU (sub 45/25# bumper plate to overhead burpees)

    800m = 1 point so one round is 89 reps

  • Bike Ride with Penny Workout

    Neighborhood bike ride

  • Max Cardio Conditioning Workout

    From Insanity, at the last 15 minutes of the workout the computer kept crashing and I couldn't finish.

  • 1.9 Mile Run Workout

    1.9 mile run around town.

  • Saturday AMRAP Workout

    Warm Up:
    ROW 500M
    3 rounds of:
    -10 short box jumps
    -10 hollow to supermans (total)
    -20 mountain climbers (total)

    Met Con: 15 minutes AMRAP
    -11 Knees to Elbows
    -11 KB sdhp (53/35)
    -11 Burpees 6 ROUNDS 11 KNEES TO ELBOWS

    ASSISTANCE: 3×10 banded good mornings

    COOL DOWN: -Lax ball shoulders
    -Child’s pose w/ thread the needle
    -Up dog/down dog 5 transitions (:30 hold in each position)

  • Monday 2/25 Workout

    12-9-6-3

    Thrusters, 30 lbs
    Burpees

  • Run-ish Workout

    Ran 3/4 mile at easy jog before dog looked overheated.

  • Karen Workout

    Warm Up: 800m run, pre squat hip opener, 10 air squats w/ :10 hold, 15 unbroken wall balls

    Strength: back squat
    5-5-5+, then 1 set AMRAP @ 70% day’s weight 143 5+(8)

    Met Con: “Karen”
    150 wallballs (20/14) Rx

    Mobility: couch stretch, foam roll quads/hamstrings

  • Gwen Workout

    "Gwen"
    15-12-9
    Unbroken Clean & Jerk
    -Pick the weight
    -Rest as needed between sets

    Did 105#, 115#, 125#

    Optional Post-WOD:
    Tabata Row
    For Max Meters
    8 Rounds 20 on/10 off
    Got to 900m

  • Back Squat (Disaster) and 2011 CF Games WOD #3 Workout

    Back Squat 3-3-3-3-3
    (130-140-150-160-165) then 170x1, 175x1, failed at 180
    New PR #175, +15 from previous
    Still cannot bail weight properly. The damn bar skidded down my back on my failed 180# attempt.

    Then,

    2011 CF Games WOD # 3

    5min As Many Reps As Possible

    Squat Clean and Jerk 165/115 (Burt recommended doing 70% of a C&J 1RM. My previous C&J PR is 65#, but that was from the summer. I loaded the bar at 70#.)
    13 reps

    I kept forgetting to catch the bar in the squat, so I lost time doing it properly. Next time, I need to set up so that I'm not facing anyone so I don't look at others' form.