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

  • OPT Workout

    Event 3:
    For Time:
    100 DU
    +
    15-12-9
    PS (165#)
    HSPU

    Event 4
    For Time:
    50 Burpees
    37 DB Thrusters (50#)
    25 CTB
    13 Box Jumps, 30"

    Event 3 @ 15:33
    Event 4 @ 13:13

  • Track (Pole Vault) Workout

    Track & Field
    4 Laps of the Infield + Dynamic Stretching
    Hurdle Drills at 0.76m (3xeach leg)
    2x30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, running B-skipx2)
    Pole Vault Plant Drills
    Pole Vault Jumps
    Pole Vault Pullover Gymnastics Drill
    1 Lap of the Infield + Static Stretching

  • Peterson - Sealfit Workout

    FRIDAY, MAY 2 2014

    Run to/from gym: 0.5 mile each way

    Work Capacity: Complete the following for time:
    Row 1,000m
    10-8-6-4-2 reps of: Dbell thruster (25#)
    2-4-6-8-10 reps of: KB swing (50#)
    The row in a buy in, then you will perform 10x thruster, 2x HSPU, 8x thruster, 4x HSPU, etc.
    time: 14:17

    Strength: Push jerk: Warm up then 3-3-3-3-3 (Increase the weight each round. The last set should be around 90-95% 1 RM).
    95#, 95#, 95#, 115#, 115#

  • box jump, push press, hspu Workout

    1RM push press
    95, 115, 125, 135 PR

    18:00 AMRAP
    15 Box Jumps (24/20)
    10 Shoulder to Overhead (115/75)
    5 HSPU (wall walks)

    3 + 8 pp
    wall walks suck

  • Squat Clean, Power Clean, Hang Power Cleans Workout

    I worked on a variety of cleans this morning mostly doing sets of 5 squat cleans for technique with a little bit of weight.
    This was early and I did use a little bit of chalk only. No belt.
    I was not feeling too strong, but really the issue was with grip as my left hand and wrist was feeling off. The weather might have played a role as well as very little sleep lately.
    bar, 75, 95, 115, 125, 135, 145 x 5, 155 x fail (just not feeling it and my wrist and hand was not well with arthritis so went right back to 145 x 5)

  • triplet of bench press x 10, dumbell snatch x 5 (each arm), box jump x 10 (24-26") Workout

    I did a triplet this morning and increased as I went until I got to where I wanted to keep on going.
    I would go unbroken and through the triplet rather quickly then rest for a little bit and redo the triplet for about 25 minutes.
    Good workout overall, but I pulled my back a little bit on the snatches. It's more on the decent not the actual movement.

    Bench Press (started with sets of 10 for bar, 95, 125, and 140 lbs x 2 sets, then I did 8 reps with 150 and 6 reps with 160 lbs)
    Dumbbell Snatch 5 reps each arm (started with 30, 35, 42.5, 47.5 lbs for all the rest set)
    Box jumps (I started jumping at about 20, then 22, 24, and about 25-26" for the rest) all doing 10 reps resting on the top occasionally for a couple seconds and all rebounding well.

  • Track (Pole Vault, Running) Workout

    Track & Field
    4 Laps of the Infield + Dynamic Stretching
    2x30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, running B-skipx2)
    Pole Vault Plant Drills
    Pole Vault Jumps
    4x80m Turnarounds on Grass
    Hurdle High Knee Drill
    1 Lap of the Infield + Static Stretching

  • Cindy-ish Workout

    for time:

    3 rounds of:
    5 pull-ups
    10 push-ups
    15 kb swings, 45 pound

    then
    21 wallball shots, 20 pound ball

    then 3 rounds of:
    5 pull-ups
    10 push-ups
    15 kb swings, 45 pound

  • Shitty Chest/Back day (almost puked) Workout

    Deep stretch
    Hips
    thoracic spine

    Max Muscle ups
    5/6 clean and 3?shitty

    Bench/hammer pullup
    135/10 clap pull up, 5slow
    155x10/6 clap 5 reguglar
    155 10
    165 8 pullups

    deadlift
    135
    185
    225
    pushups
    almost puked
    pushups
    done

  • 042914 Workout

    Strength- Max Effort Press
    1) Floor Press- 1.1.1
    Warm up: 75, 85, 95
    Work: 105, 117.5 - failed at 125.

    2a) BB Skull Crushers- 3×10 @ 33
    2b) OH KB Walk- 3x100m @ 35

    Met-Con

    10 Deadlifts (135/95) @ 65
    8 Box Jumps (24/20)
    6 STO (135/95)

    -10 min AMRAP-
    6 Rounds + 10 Reps

    EC
    Band Push-Downs- 1×100