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

  • Snatch practice & High box jumps Workout

    I went to the GF YMCA early this morning and did a non timed couplet of snatch doing about 5-6 reps per set and doing high box jumps at about 36" for about 8 reps per set. I did the box jumps as singles and didnt' rebound off the floor.
    I noticed with my snatching that my left foot was jumping off the floor and going out, but often times my right foot was not really leaving the floor and was not moving outward. When I noticed that, I tried to concentrate on really jumping up and moving BOTH feet. I felt like I was exploding and opening up my hips better as well as well as landing better in the catch/ hole.
    My right knee is pretty sore today and all evening yesterday as well. Could be related and I'll have to do some snatch balance with this in mind as well.
    started with 45 lb bar,
    65, 75, 85, 95, 100, and then 105 lbs for a bunch of rounds

  • Pre Open AMRAP WOD #2 Workout

    7min Ladder
    3 Squat Cleans 135#
    3 Bar over burpees
    6 Squat Cleans
    6 Burpeess
    9...

    Made it all the way through 12.

    2x at your own pace
    10 GHD Situps
    10 Bulb pull ups
    2 Rope Climbs

  • Day 33 Workout

    Review double-unders then 10min double-under practice.

    “The Bear Complex”

    5 sets of 7 reps of:

    1 Power Clean
    1 Front Squat
    1 Push-Press/push jerk
    1 Back Squat
    1 Push-press/rack-jerk

    65# / 75 # / 85# / 95# / 115# (failed half way through 5th rep)

  • Overhead Squat Workout

    A. OHS @30X1; 3, 2, 1, 1; rest as needed
    -135,185,205 -stopped here, since form started to deviate. Need more work on these.

    B. 15min amrap
    9 push ups HR
    12 T2B
    15 box jump or step up sd 24/20"
    -8rds+10 step ups. Push-ups and step ups quick and UB. TTB very slow and very broken. big drop off between rds 3 and 4, where went from I break to multiple. limiter is grip.
    rd1:1:13. only rd UB
    rd2:1:28. 1 break
    rd3:1:33 1 break.
    rd4:1:50
    rd5:1:54
    rd6:1:53
    rd7:1:57
    rd8:1:44
    -last 1:30 finished PU/TTB&10 step ups

    C. 3x12 banded good morning
    -used green band. need thicker band

  • FUNCTIONAL FITNESS FACTORY Workout

    Warm up
    2 times around the loop
    1 min T spine smash
    10 Shoulder dislocate
    10 Pushups
    10 Lunge with a bar in the front rack
    10 Press
    10 Lunge with bar OH

    Strength Deload week
    OH press using 90% of your 1RM + 5lb
    10 strict press with empty bar
    40% =95 x 5
    50% =105 x 5
    60% =115 x 5

    WOD
    400M run
    then 2 rounds of
    20 Push press 65lbs
    25 Step up with KB 53/40lbs on a 20in box
    25 KB swing 35lbs
    20 KB facing burpee
    400M run

    Posted on 5 December 2013

  • Lots of pulling Workout

    Deadlift - work to 3RM - 365
    15 RM - 275 - 2 rergrips, immediate repulls (grip failing)

    5x5 Strict Press - 145

    5 rounds:
    10 Rope Smash
    Sled down/back hi/low w/ 115
    7 Pull-Ups
    10 KB Swing @ 50#

    3sets:
    Jack Knives +
    Bulgarian Bag Swings @ 20#

    Not sure if the scale was accurate, but 209#

  • 01.31.2014 Workout

    WOD
    Open 13.5
    4min AMRAP
    15 Thrusters (100/65)
    15 C2B pull-ups

    If you finish 3 rounds before 4min, time is extended another 4min. If another 3 rounds is finished within the 4min, then time is extended another 4min.. and on.

    Red band. 46 reps. Too many no rep C2B pull-ups...

  • 1/30/2014 - DB Snatch, Run, KBS, Row Workout

    4 sets @90%:
    - 10 alt. DB snatch tough (70#)
    - run 200m hard
    rest 2 min
    +
    4 sets @90%:
    - 10 KB swings tough (70#)
    - run 90 sec hard SCORE: 429, 385, 390, 404
    rest 2 min
    +
    FLR on floor or rings - accumulate 4 min

  • Run, Snatches Workout

    Run 800m
    30 Snatches 115/75 (MOD: 55#)
    Run 800m

    12:06

    It was about 12 degrees outside and the workout was changed to a 1000m row, but with my tailbone still injured, I (and 2 others) opted for the run. It think I got freezer burn on my face!

  • Safety Bar Back Squat Workout

    A. EMOM 18 minutes
    - 5 CTB pull-ups - 3 sets butterfly, 3 sets kipping, 3 sets supinated
    -3-5 HSPU. 1st 6 sets were strict to abmat x3, last 3 sets were kipping x5 with 25# plates to abmat. Left shoulder a bit wonky on CTB. still suck at hspu.

    B. Safety Bar Back Squat 5x5 at 60% (used 275) - 2 min rest
    -155 for 1 set, 165 for 4. felt good. A little awkward, but good.

    C. 10min amrap
    15 burpees
    60 DU
    -4 rds+15 burpees+about 30 Du. Du were awful. very broken. shoulders fried. burpees consistently just under a minute. rest of time per rd on very broken DU.
    rd1: about 1:45
    rd2: about 2:21
    rd3:2:10
    rd4:2:13 - putting me at 8:30.
    -lat 1:30 did 15 burpees and the approximately 30 DU.

    D1. 3x10 lying tricep extension; rest 60s
    -done at 70# (not including bar). difficult. last set only got 7 reps.
    D2. 3x12 TTB; rest 60s
    -done. last set difficult. worked on cycling each rep quickly. grip still the biggest limiter.