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

  • 1-29-14 Wendler (BP, HC, DL) & DUs Workout

    Wendler:

    Bench Press - 5x215, 5x230, 5x245
    Hang Cleans - 5x180, 5x 195, 5x205
    Dead Lifts - 5x360, 5x385, 4x410

    Double unders between sets of BP and HC - 30 x 6 = 180 reps

  • 100 Burpee Pullups Workout

    These pullups were well beyond 12" reach fo the jump at EAC near my home.
    I was kind of tired and wanted to do a bodyweight, higher rep workout this morning. I was goign to do 7 mintues of Burpees for an AMRAP, with the 6" or 12" reach, but opted for the Burpee pullups because I thought it would be a more balanced bodyweight WOD, and I haven't done that in a long time.
    I did this splitting it up into sets of 5, until 85 reps, then I did the last 15 unbroken slower and steady to finish it off.
    I was probably taking a bit too long between sets, but still a good workout.
    I stretched for about 5-10 minutes and then went home to facetime my kids.

  • Metcon - Open 12.1 Workout

    7' AMRAP of:
    Burpees to a 6" target (15cm)

  • "Ogar Strong" Workout

    14min AMRAP
    3 Power Snatch 135#
    1 Muscle Up
    12 Wall ball 20#

    9+2 snatch

  • Hang cleans and ab ripper Workout

    9m of hang cleans up to 60s
    16m of P90x2 ab ripper (tough)

  • 1/30/14 Row, Double Unders Workout

    3 rep max snatch balance

    35x3, 40x3, 50x3, 55x3, 60x3, 65x3 (new PR!) - prior snatch balance PR Was 55x5

    For time:
    500m row
    50 double unders
    500m row

    5:58

  • 01.30.2014 Workout

    Strength/skill
    15min to work on squat snatch

    65, 75, 80, 85

    WOD
    21-15-9
    Power snatch (115/75)
    T2B
    Box jump (24/20)

    65, knees. 11:02. Did first 12 @ 75#

  • 1.28.14 Workout

    -Strength-
    A) work on snatches- *PR 55 lbs
    B) Close Grip Bench Press 3 x Max Rep 3,6,6 @ 55lbs

    -WOD-
    5 Rounds
    10 Toes to Bar
    15 STOH 45
    20 OH Lunge 25

  • Nate Workout

    20 minute AMRAP of:
    2 MU
    4 HSPU
    8 KB swings (2 pood) - I use 70 lb dumbell
    I did this early this morning. I took about 20 minutese to get loose and warm and then just did the WOD. I did warm up with KB swings (using progressively heavier dumbells up to 65 lbs)
    I did not do any MUs or HSPUs before starting the WOD, so the first round or two I went a bit slower than normal. I just plodded along steadily. I completed the frist 6 in about 10 minutes and then finished the 12th with a little over a minute to go. I banged out the 13th before the 20th minute. If I went out a bit faster, then I think I could have done 14, but I'm fine with 13. All unbroken, and all pretty perfect form and FULL ROM.
    All HSPUs were strict. I wanted to see if I could do that rather than relying on the kip.
    Good WOD, with about 5-6 minutes post for stretching.
    Rushed home to do FaceTime with the kids... best part of the day.

  • Deadlift/Boxjump & Row Workout

    5rds
    Every 1:30
    5 Deadlift 255#
    7 Box jump 30"

    5rds
    Row for 1:30
    2359 total meters