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

  • 8/22/13 Squats, Presses, & MAP Wod Workout

    A. HBBS @ 40X1; 6,4,2,6; rest 4 min
    SCORE: 315, 335, 365, 345
    B. EMOM - 10 min
    PP x 1/PJ x 2 - odd SCORE: 185 x2, 205 x3
    10 COVP chin ups - even
    +
    10 min @ 80%:
    20 unbroken DU's
    5 KBS russian
    10 push ups HR
    SCORE: 10 rounds completed

    Notes:
    - ensure 2nd six in A is higher in load
    - choose weight in EMOM for OH work appropriately
    - OH work and inefficient - lower %, solid tech, OH work and efficient - higher % and work based
    - record rds and time/rds for AER piece

  • 08/15/2013 Workout

    Warm Up

    3 x 200m Run
    (70%,80%,90%-100%)

    Then

    10 PVC Pass Throughs
    10 PVC Halos
    10 Overhead Shrugs
    10 Overhead Band Stretch
    10 T, Y, I, And W

    Mobility

    10mins
    Areas That Are Sore/Need Improvement

    Strength

    Front Squat
    5 x 5
    immediately Following Every Set Max Effort Ring L-Sits
    (rest 2mins)

    WOD

    12min AMRAP

    6 Tire Flips
    12 DB Thrusters (45/35)
    18 Box Jumps (24”/20”)

  • Dobogai Workout

    5 rounds for time
    4 muscle ups sub for 3x pullups and 3x dips
    55lb farmer walk for 21 yards sub for 35lbs

    next time add weight for farmer walk

  • Freddy's Revenge Workout

    Strength

    Back Squat 2rm

    Wod

    “Freddy’s Revenge”

    5 Rounds

    5 Shoulder to Overhead 185/125 -70lb

    10 Burpees

    10:51 min

  • Back Squat + Partner Fran Workout

    BS wk 3: 4,4x215#
    Partner Fran:
    18 round AMRAP
    partner 1 even/partner 2 odd min
    with Siu = 4 rounds + 5 thrusters
    2x20 GH sit ups
    2x15 GH hip extensions (with 25#)

  • 7 minute amrap of burpees Workout

    stength
    5x5 STRICT HSPU (60s rest)

    workout
    with sazos
    sazos:90 reps

  • sprints next to dounavis Workout

    sprinting
    1.5 km running
    4x 70m full sprint(30m str8 then 40m uphill) (walk back for rest)
    1 km running

    midline
    3x15 partner leg raises

  • Toes to bar + Deadlifts + Push Jerk Workout

    Partner AMRAP in 20 minutes:
    9 Toes to bar
    7 Deadlifts (155/225)
    5 Push Jerk (95/135)

    Partners will alternate rounds one athlete working at time.
    The pair will get two bars to complete the workout.

    Result: 14 rounds + 13 reps

  • 8/21/13 Metcon 1(BJ,KB thrust,S2O,DUs,WLunges) & Metcon 2(Row,SU,DU) Workout

    Metcon 1;

    1 Rnd: 20 Over the Box Box Jumps, 30 KB thrusters (35lbs), 30 Shld 2 OH (115lbs), 50 DUs, 25yd Walking Lunges (25lbs overhead)

    Time - 10:45

    Metcon 2:

    500m row, 50, Situps, 50 DUs, 400m, 40, 40, 300m, 30, 30, 200m, 20, 20, 100m, 10,10

    Time - 18:20

  • Snatch Ladder Workout

    6x5 Push Press (ascending)

    1. 115. 135. 155. 175. 185x3, 205x2 (pulled something in my neck/shoulder area)

    15 minute clock: Snatch Ladder with Tim Davis

    done as 1,1,2,2,3,3,1,1,2,2,3,3 (adding weight)

    went - 95, 95, 115, 135, 155, got 1 at 175

    5 more singles at 175 (pretty much all Power movements)

    4x8 - Ring Pull ups with kip

    4x250m rows on C2, rest was whatever it took to catch my breath (not more than about 1 minute to 1:30)
    All took about 45-50s