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

  • 1/19/14 Heavy Jackie Workout

    Event 3:
    Team Heavy Jackie 12 min cap
    Row 1K TOTAL while partner holds front rack (115/75)
    75 Thrusters (115/75) while partner holds overhead position (115/75)
    45 Pull-ups while partner holds overhead position (115/75)

    Scaled: (95/65) (jumping pull ups)

    Got through 1K row plus 69 thrusters (scaled)

  • 1/16/14 Competitive Class Workout

    1)Alternating sets- 70-75% 1RM
    Back Squat, 7x5 across
    Bench Press, 6x5 *3 regular grip, 3 close grip

    2)With a running clock
    3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds.
    3x max reps of HR Push ups in 40 seconds, rest :20 between rounds.
    3x max reps of Squats in 40 seconds, rest :20 between rounds.
    3x max calories on Rower in 40 seconds, rest :20 between rounds.
    This is a 12 minute workout, 3 minutes at each movement.

    Back Squat 105x5, 105x5, 105x5, 105x5, 105x5
    Bench Press 55x5, 55x5, 60x5, 55x5, 55x5, 55x5 (3 regular grip, next 3 close grip)

    KB - 18, 18, 18
    HRPU - 14, 11, 11
    Squat - 22, 21, 22
    Row - 167, 163, 174 (i wrote down meters, not calories)

  • OPT Workout

    A. Press Cluster 2,2,2 rest 15 sec btw/rest 2:00 x 3
    B. EMOM PC TnG x 7 at 55% of 1 RM for 5 min
    C. 1-7 UB T2B Ladder for time
    +
    10,8,6,4,2
    C&J, 135#
    OTB Burpees

    A. 115, 135, 145 (f)
    B. 160
    C. 0:54
    +
    5:51

  • 06.29.2010 Workout

    "Tabata Something Else"
    Chest-to-Bar Pull-ups [12-4-3-3-2-0-2-1 = 27]
    Push-ups [16-12-8-6-5-6-5-5 = 63]
    Sit-ups [6-8-7-8-7-6-6-6 = 54]
    Squats [17-16-14-11-11-10-13-15 = 107]

  • 06.16.2010 - B Workout

    4 minutes:
    Rowing (max meters)
    Rest 2 minutes
    4 minutes:
    Max double-unders
    [9:56+40 reps]

  • 06.15.2010 - B Workout

    AMRAP in 10 minutes:
    10 Knees-to-Elbows
    10 Kettlebell Swings (53/35 lbs.) <--> 40 lbs.
    20 Walking Lunges

  • 5 rounds of 7 thrusters with 95 lbs and 30 DUs, then 5 rounds of max strict pullups Workout

    I think I was supposed to do 5 rounds of max strict pullups first, but I was running out of time so I did 3 rounds of 20 strict pullups after extra rounds of heavier 7 rep thrusters and 30 DUs.
    I did the 5 rounds in about 4:35. I wanted to go under 4 minutes but was actually tripping up quite a bit on the DUs.
    I then did the same 7 thrusters and 30 DUs using 105 lbs and then 3 rounds using 110 lbs. That was heavy enough.
    I was struggling to explode and do all 20 dead hang strict pullups on the 3rd round, and since I had done the rope climbs I wanted to focus on a bigger weakness of thrusters for me.
    I think I should work on strict pullups more often though as my reps are not quite up to where they should be anymore.

  • Pullups, triceps Workout

    Full weight pullups, curls with 25s, and tricep dips at hotel gym in Washington

  • Lactate Endurance Tester Workout

    A. Bulgarian Split Squat. 4x right leg x4; left leg x3 rest 3mins
    -95,115,125,135

    B. build to a 1rm wtd chin pronated
    -75#.

    C. For time all out
    Row 250m
    15 KBS 2/1.5pd
    25 burpees
    15 KBS 2/1.5pd
    Row 250m

    rest exactly 12mins x 2
    rd1: 4:16
    rd2: 4:53
    - area of improvement is obvious.

  • Oly Session 1-18-14 Workout

    3x3 Jerk @ 75% (85#)
    3x3 Snatch Balance - HS (65#)
    3x3 Mid Hang Snatch @ 75% (65#)
    2x3 Mid Hang Snatch @65% (55#)

    HS Snatch from the mid hang (75#)