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

  • PF - w/u; back ext, sit up, double under; dead,bench; dips, pull-up Workout

    3 sets; no rest:
    10 Back Extensions
    12 Sit Ups
    14 double under
    time: 2:55

    3 rounds:
    Deadlifts x12 (155#)
    bench press x5 (155#, 175#, 185#)

    dips/pull-up:
    23/8, 8/5

  • Track (Hurdle Drills, High Jump Drill, Low Hurdle Drill, Running) Workout

    Track & Field
    3 Laps of the Infield + Dynamic Stretching (Warm-up)
    18x8 Hurdles Drill (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
    High Jump Drill with a Springboard (Sand Pit)
    Low Hurdles Single-Leg Jumps (1-step, 3-step, 5-step)
    Running in the Infield (80m Running + 35m Walking + 115m Running + 35m Walking + 150m Running + 35m Walking + 90m Running)
    5x3 Deficit HSPUs (Shoulders to Hand Level)
    Static Stretching (Cooldown)

  • Strength Workout

    Deadlift:

    200x3, 230x3, 260x3 + 135x10

    Strict Press:

    80x3, 90x3, 105x3 + 65x10

    Worked up to max Push Press:

    115x1, 125x1, 135x1, 145x1, 155x1, 165x1 - attempted 175, but failed.

  • Linda with hang power clean 10,9,8..1 of each of DL 1.5 bw, Bench Press bw, Squat Clean .75 bw Workout

    Linda (You do 10,9,8..1 of each exercise to completion. First you do 10 of each of the three, then 9, etc.)
    I weight about 134 lbs
    D.L. 205 lbs (Rx is 202)
    Bench Press 135 lbs
    Clean (Rx is squat clean, but I used a hang power clean with 105 lbs) (Rx is 100)

    For me, the real test was on the Bench. My shoulders and triceps were pretty tired from the JT WOD I did last night and I did not have much time to warm up and to get too loose. I did this pretty spread out and did it in the sequence of:
    DL, HPC, BP
    I thought that was the order.. but don't think it much matters after the first round.
    I did DL & HPC all unbroken and pretty fast and easily.
    The bench I started to break into the set minus 2 then complete the last 2 reps starting in the 7 round. I was tired and then I think at round 5 I started doing 3 plus 2 singles.
    Good, hard, WOD. If my shoulders and triceps weren't so tired and i was able to warm up and to get the three bars really close together, I think I could have done it a lot faster.
    Just wanted to use some weight, and do some DL and mix up some moves.

  • Thursday 3rd October - WOD Workout

    30 seconds on 30 seconds off for 10 minutes burpees and kettlebell swings

    Round 1 26 reps
    Round 2 26 reps
    Round 3 25 reps
    Round 4 23 reps
    Round 5 23 reps

    Total 122 reps

  • Week 13 Day 5 Workout

    Clean and Jerk from blocks: 155x1 185x1 205x1 225x1 245 fail **try to dip down farther before jerk

    5RFT:
    15 Thrusters 75
    12 TTB
    9 box jumps 24in

  • Week 13 Day 4 Workout

    Diane in afternoon. *should have warmed up more for HSPU

    Night

    Snatch from blocks: 115X1 135X1 155 fail **need to work on ankle flexibility more!

    Satan's Whiskers
    3 RFT
    10 C2B pullups
    10 FSQ 165
    10 Burpees

  • Bike Workout

    Bethel to home

  • 10min EMOMs Workout

    10min EMOM
    Even: 3 OH Squat
    Odd: 5 Weighted Pull Up
    Did 3rds w/ 135#, 2 w/ 155#. 1rd w/ 40#, 4 w/ 30.

    rest 4min

    10min EMOM
    Even: 3 Deadlift 365#
    Odd: 5 Wall Ball 20#, 15 hollow rocks

  • Day 42 Workout

    Jerk (after initial clean) – 3 reps EMOM x 10 minutes 65#
    Even minutes = push jerk / Odd minutes = split jerk

    then,

    Death by Wall Balls (20/14)

    17 +4

    **cash out – 50 double unders IMMEDIATELY following completion of death by wall balls