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

  • Hard Cindy -20 minute AMRAP of 5 weighted pullups (35 lbs), 10 pushups on 30" box, 15 air squats holding 45 lb plate Workout

    20 minute AMRAP of:
    5 pullups with 35 lb dumbell inbetween legs
    10 pushups, with feet up on a 30" box
    15 air squats holding a 45 lb plate
    This was done at lunchtime at MidCity Gym
    Great WOD
    Forearms are a bit beatup from the plate
    I'm cramping up a bit still.
    I weighed myself last night and I was about 132, after this WOD I was about 126? I am a little under hydrated but not that much.

  • Olympic everything Workout

    Snatch to max - got under 215 2x, backed off and hit a 185 for a double

    C&J to max - cleaned 265, missed the jerk - narrowly

    5x5 Back Squat at 275

  • Oak Workout

  • Track (Hurlde Drills/Jumps/Runs/Sprints, Sprints, Strides) Workout

    Track & Field
    5 Laps of the Infield + Dynamic Stretching (Warm-up)
    Low Back Rehab Exercises
    18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
    6x4+4 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
    6x4+4 Hurdles Runs at 0.76m (1-step)
    7x4+4 Hurdles Runs at 0.76mx1, 0.84mx2, 0.91mx2, 1.00mx2 (3-step)
    3x30m Hurdle Sprints at 0.76mx1, 0.84mx1, 0.91mx1 (5-step, 3-step)
    4x30m Hurdle Sprints at 1.00m (5-step, 3-step) (5.28s - 5.58s)
    2x60m Sprints (8 seconds and less)
    2x80m Strides on Grass (short rest)
    Gymnastics (3x5 Skin-the-Cats)
    1 Lap of the Infield + Static Stretching (Warm-up)

  • You Might Die Workout

    Against a 30 minute time cap:

    21-18-15-12-9-6-3

    burpees
    box jumps @ 24"
    push press @ 95#
    sdhp @ 95#

  • 01.08.2014 Workout

    Strength
    Bench press
    6-4-2-5-3-1
    4&5 same weight; 2&3 same weight

    55, 75, 85, 75, 85, 95. Should've put more weight on bar. 95# was too light for heavy single.

    WOD
    10min AMRAP
    3 HSPU
    5 Ring dip
    7 KBS (70/53)
    Then
    100 situps for time

    1 mat, RB, 44#. 7 rounds + 5 reps. 4:02

  • Tue Comp Programming Workout

    a) BP wk 1: 9,7x120#
    b) 1RM power clean: 155#
    c) PP: up to 135#
    d) 4RFT: 6 PPx75# + 12 CTB
    = 6:12
    e) 5 power clean EMOMx110# for 8 min = done, no misses

  • Day 21 Workout

    “Tabata OMG”

    20 seconds work/10 seconds rest x 8 rounds each of:

    1.wall balls 20#
    2.T2B
    3.med ball cleans 20#
    4.burpees

    then,

    barski snatch complex x 7 rounds (1 minute rest between rounds)

  • Day 13 Workout

    “Baker’s Dozen”

    20 min. AMRAP

    13 WB 14#
    13 KB 1 pood
    13 Burpees

    I got 6 rounds at 22 mins

  • Rowing - Clean Workout

    Practice the Clean for 10 minutes. Focus on form, full hip extension is the key.
    Workout
    Complete 5 rounds of the following as fast as you can:
    1. Rowing 200 meters
    2. Clean 7 Reps with 40 Kgs / 90 lbs

    Yes, I know its heavy