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

  • couplet of Box Squat x 5 and Dumbell Bench Press x 5 Workout

    I did a continuously increasing load couplet of 5 reps each of Box Squat and Dumbell Bench Press
    Box Squat (on 4 step up blocks-no belt): 95, 125, 145, 165, 175, 185
    Dumbell Bench Press: 45, 60, 65, 70, 75 x 2
    Good workout. I was not quite feeling super strong, so I was gradually adding weight, but all sets felt good. I thought I might have tweeked my bicep when I twisted the dumbell in moving it from the stand but it was fine after that.
    I wasn't too hung up on keeping it on the minute, but I was moving with minimal rest between movements. It was more than on the minute more because I had to change the weights each set, but no big deal.
    I did stretch a bit after as well.

  • 04.23.2014 Workout

    Strength
    3-3-3-3-3 Back squat
    Then ME @ 80% 3RM

    125, 145, 155, 165(1), 160(1)
    Then 8 @ 125
    Knew I wasn't hitting a new 3RM today. Legs wrecked from the weekend and yesterday.

    WOD
    3 rounds
    3min AMRAP
    3 strict press (115/75)
    6 box jump (24/20)
    9 wall balls (20/14)
    Rest 2 min

    65#. 7 rounds + 9 reps

  • CF Santa Clara Workout

    Power Clean - 70% x 3, 75% x 3, 80% x 3, 3RM (got up to 105#)

    Overhead Squat - 70% x 3, 75% x 3, 80% x 3, 3RM (got up to 70#)

    +

    5 Hang Power Clean (135/95) (used 75# bar)
    5 HSPU (did strict DB press with 20# DB)
    AMRAP 8min

    Finished 7 rounds + 4 hang power cleans

  • Pushups Workout

    30 pushups

  • Run, box jumps, shoulder to overhead Workout

    WOD – 3 Rounds for time
    400m run
    20 box jumps
    10 shoulder to overhead 135/95

    STOH impressively hard

  • box squat Workout

    Afternoon:
    15x100m (walk back) - Run closer to 130m or so. stopped after 13. started to feel calf and didn't want to risk it
    all sets 22-24s. rest 1:37-1:44

    Morning:
    A. Box Squat 10x2 w/chains. 45s rest
    185# w/4 chains. too easy weight, but any higher and speed would have suffered.

    B1. Clean Pull 7x3 (1.1.1 format) 264,264,264,264, 275,275,275.. Good weight by the end
    B2. Bench Press 7x3 w/chains. 155,175,175,175,175,175,175. all w/4 chains. good weight.
    1 minute rest between B1&B2

    C. 3x20 (10/leg) walking weighted lunge (bar on back)
    115#. tough, but done. almost all without pause step."

  • Row, Push Press, Wallball, C2B Workout

    1km Row

    75 Push press 75/55

    50 Wall balls 20/14

    25 Chest 2 bar pull ups<--regular pullups

  • Box jumps, SDHP Workout

    Skill: Handstand holds, handstand push ups

    WOD:
    With a continuous running clock,

    1min box jumps 30/24
    1min sumo-deadlift high pull 115/80 (MOD: 55#)
    2min box jumps
    2min SDHP
    3min box jumps
    3min SDHP

    158 - probably could've handled 60 or 65#. Was doing sets of 10 the first round, then 5's, (and 3's and 2's the last minute or so)

  • Partner WOD Power Cleans, burpees, muscle ups Workout

    4 min.
    Power Clean (205/135)
    4 min.
    Dumbbell Burpee Box Overs
    4 min.
    Bar Muscle-ups
    Then …
    3 min. of all three
    …
    2 min. of all three
    *This is a partner WOD. All exercises are to be done alternating every repetition with a partner

    I did 3 pull ups and 3 dips in lieu of muscle ups

  • Track (Hurdle Drills, Sprinting Drills, Sprints) Workout

    Track & Field
    4 Laps of the Infield & Dynamic Stretching
    Hurdle Drills at 0.76m (3x each leg)
    2x70m Alternating-Leg-Skipping for Height (on Grass)
    2x20m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
    About 8xFalling Starts
    Sprints - 2x40m, 2x60m, 2x80m (5.22s, 5.16s, 7.29s, 7.22s, 9.24s, 9.33s)
    Gymnastics (Glide Kips, Back-Hip Circles)
    1 Lap of the Infield & Static Stretching (Cooldown)