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

  • flight simulator Workout

    A. Flight Simulator
    10min cap
    Unbroken DU (stop rope after each set) for time
    5-10-15-20-25-30-40-45-50-45-40-35-30-25-20-15-10-5
    -left calf felt strained after the round of 50 so didn't push it beyond that. about 6:00 at that point.

    B. Split squat 3 x 3; rest 3mins
    115,135,145(r leg form poor), 135. tough sets

    rest as needed

    C.
    For best possible time
    15, 12, 9 for time
    PC 115/75#
    burpee
    -3:21. all ub. should have pushed harder on 15/12 of burpees. too controlled of a pace. round of 9 very fast.

    tweaked back again on reverse hypers after.

  • 12.2 Workout

    10 min. AMRAP
    30 Snatches (75/45)
    30 Sntaches (135/75)
    30 Snatches (165/100)
    AMRAP Snatches (210/120)

    Tried 165 a few times b/c I had a minute left but was just too tired to catch it.

  • Track (Pole Vault Sprinting Drills, Pole Vault, Shotput) Workout

    Track & Field
    5 Laps of the Infield + Dynamic Stretching (Warm-up)
    Low Back Rehab Exercises
    10x30m Pole Vault Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, low kneesx2)
    Some Pole Vault Plant Drills
    Pole Vault Takeoffs (10-step approach)
    21 Shotput Throws (5-standing, 5-standing with foot change, 5-side full throws, 6-glide)
    Gymnastics (Some Glide Kips & Handstands)
    2 Laps of the Infield + Static Stretching (Cooldown)

  • 2/14/2014 - PS, Run, KB Snatch, BJ, WB Workout

    A) Power snatch cluster; 3.3.3 rest 15 sec/rest 3 min (compare to 2/3)
    SCORE: 135, 155, 185

    3 sets at 80, 90, and 100%:
    - 400 m run
    - 20 KB snatches (53/35) – 10/side
    - 20 box jump – step down (24/20”)
    - 20 wallballs (20/14)
    R5ishM
    SCORES: 4:32, 4:17, 4:08

  • Chipper: Burpees, Walking Lunges, Shuttle Runs and 8 more Workout

    10 Burpees
    30 Walking Lunges
    2 Shuttle Runs, 20 m
    10 Push-ups
    30 AbMat Sit-ups
    2 Shuttle Runs, 20 m
    10 Ring Rows
    30 Air Squats
    2 Shuttle Runs, 20 m
    10 Box Jump (20 In.)s
    30 Mountain Climbers

  • Little Fran Workout

    21-15-9

    Thrusters 30kg
    Pull-ups

    Then (out of time)
    Every min for 6min :

  • Track (Hurdle Drills/Runs, Running) Workout

    AM
    Track & Field
    5 Laps of the Infield + Dynamic Stretching (Warm-up)
    18x6 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
    3x4 Hurdle Runs (1-step, 0.84mx1, 0.91mx1, 1.00mx1)
    10x4 Hurdle Runs at 1.00m (5-step, 9 meters between hurdles)
    3x300m Runs at 63 seconds (2 minutes rest)
    3x10 Lying Leg Raises + 10 Russian Twists (10kg) + 30 seconds Back Extension Hold
    3 Laps of the Infield + Static Stretching + Foam Rolling (Cooldown)

  • Friday 140214 Workout

    a. 15 minutes:
    5RM Snatch grip deadlift

    b. 21-15-9 reps for time of:
    Grounds to overhead 60kg/40kg
    Toes to bar
    burpees

    c. 3 x 10 band tricep extention

  • Benchmark Day 6 Workout

    2 weeks after first benchmark

    500m Row
    Air Squat (40)
    Sit-Ups (30)
    Push-ups (20)
    Pull-ups (10)

  • Olympic Weightlifting Workout

    Accumulated about 45 minutes walking dogs, and just walking before/after lifting

    3-Position Clean 155 1r2s
    175 1r2s
    Power Jerk + Jerk 155 (2+1)r2s
    165 (2+1)r2s
    Clean Deadlift 255 5r4s
    Front Squat 175 6r2s
    195 5r
    215 3r