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

  • DL AMRAP Workout

    15 Minute AMRAP of:

    155# Deadlift x9
    Band Pushup x12
    24" Box Jumps x15

    Used a red band.
    Completed 5 rounds plus 3 deadlifts.

  • Snatch technique and snatch balance Workout

    I went to Mid City Gym during my lunch hour and worked on Snatch and then did some snatch balance as well.
    75 lbs x 6 (2 sets)
    95 lbs x 6 (3 sets)
    105 lbs x 5 (2 sets)
    115 lbs x 5 (5 sets) (115 didn't feel too bad and I was even power snatching it, but I was not confindent to always pull myself under the bar and into a good solid bottom position. THIS is what i need to work on. I need to work on keeping the bar super close to the body and it hitting my hips, and then popping up and back down into the full snatch and extending up and pulling myself under again)
    I was failing to really pull myself under the bar, so I decided to do some sets of snatch balance with 95 lbs for a few sets.
    95 lbs x 5 (3-4 sets)

    I then did some stretching and I did 5 sets of 10 Toes to Bar

    I stretched and went back to work

  • Pull-up, box jump, kettle bell swing Workout

    Strength: Snatch 5-5-5 (65%) Overhead Squat 6-6-6 (65%) bonus Snatch Pull 6-6-6 (65%) WOD: 5 rounds for time: 10 pull ups 15 box jumps 20 Kettlebell swings (53/35)
    12:50
    24" box negative ring rows
    30" box jumps
    44# KB

  • Oly Workout

    Snatch - 175, couldn't hit 185, even tried 195 - no dice

    10 singles at 205 on C&J

  • Bench & dips Workout

    Warm Up: 2 rounds of KB Challenge Swings

    10-1 ladder on Bench Press
    135, 155, 175, 185, 205, 215, 225, 235, 245, 255

    10-1 Dips
    6-1 Push Ups
    4 Sled Pushes down&back
    10-1 Dips
    6-1 Push Ups

  • Squat & Swing Workout

    4x
    7 FS/13 BS - 185, should have used 205 (not because I feel like I could have completed this, but the original workout called for 70%)

    3 rounds of the KB Swing Challenge:

    10 Swings
    1 rep in a basic strength move
    15 Swings
    2 reps in a basic strength move
    25 Swings
    3 reps in a basic strength move
    50 Swings.
    Rest longer here, but rest as you need as you go.
    Repeat four more times for a total of five times

  • reverse lunges and pull ups/sit ups Workout

    All-levels WOD/Beginner WOD:
    A. Reverse Lunge 5×5/leg = 113#
    B. 10 minute AMRAP:
    Max effort pull ups : 58 (??) + 6
    Perform twice as many sit ups as last set of max effort pull ups :116
    (For example: 8 pull ups, 16 sit ups, 10 pull ups, 20 sit ups, 7 pull ups, 14 sit ups, etc. Score is total reps of pull ups and sit ups.)

  • AMRAP - squats/burpees/push-ups/dips Workout

    Pre-WOD
    • 5k (24:52)

    WOD - AMRAP (20 minutes)
    • 20 squats
    • 15 burpees
    • 10 push-ups
    • 5 dips

    Post-WOD
    • 100 sit-ups

  • 11/6/13 Back Squats, Superman Wall Walks Workout

    Strength

    Back Squat 5x5x5x5x5 -warmed up w/bar and 55, then 85x5, 90x5, 95x5, 105x5, 110x5

    Conditioning
    15 min AMRAP
    9 squats
    7 supermans
    5 wall walks (MOD went as far as i could)

    Rounds 6+11

  • 11.7.13 Workout

    Strength
    Find 5 rep max Back Squat 75lbs
    EMOM 5
    50% of rep max- 55lbs

    WOD- 2 rounds
    50 Wall Ball Sit ups 14 lbs
    40 HR Push Ups
    30 KB Swings 18lbs
    20 Burpees
    10 Thrusters 35 lbs