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

  • 8-6-13 Deadlifts & Metcon (row) & Metcon 2 (Run, climb, C&J) Workout

    Strength:

    Deadlifts - 8x225, 8x315, 8x365, 8x405

    Metcon 1:

    1000m row - time: 3:32

    Metcon 2:

    200m run/1 C&J (155lbs)/5 Rope Climbs, 200/2CJ/4Rope, 200/3CJ/3Rope, 200/4CJ/2Rope, 200/5CJ/1Rope

    Time - 15:12

  • San Francisco Crippler Workout

    Strength

    Press 5rm - 55 lbs

    Wod

    “San Francisco Crippler”

    30 Back Squats 225#/155# - 85 lbs
    1000m row - 8:51 min

  • Filthy 50 Workout

    Group warm up, then;

    “Filthy Fifty” (Scaled to “Dirty 30″)

    For time, perform 50 of each of the following

    Box jumps 24/20 <--step ups

    Jumping pull ups

    KBS 1p

    Walking lunges

    Knees 2 Elbows <--on the ground (hands hurt)

    Push press 45#

    Back extensions

    Wallballs 20/14

    Burpees

    Double unders

  • Snatches Workout

    For time:
    30 Snatches

  • Press and Run Workout

    Warmup:
    1000m Row

    Working up to a 1RM on the Press
    95, 115, 125, 135, 135F

    3 X 800m Run
    Mile pace ranged from 6:18 to 6:10

  • 08-06-13 Workout

    0700-0800 Morning run with Academy Class 2.5 miles with dirt hills.

    2030-2130 Evening workout

    5x5 strict push press
    10 @ #75
    5 @ #95
    5 @ #105
    5 @ 115
    5 @ 125
    5 @ 135

    3 station bicep curls / 3 sets at each station for one min until failure then switch
    Seated Dumbbells #30
    Standing Straight Bar #65
    Standing Curl Bar #65

  • 3 Position Clean Workout

    Perform 7 sets of 3 reps increasing the weight each set.
    The three positions are working from the top down:
    1 – High Hang (Pockets)
    2 – Above Knee
    3 – The Floor
    (Without letting go of the bar, perform a High Hang Squat Clean, Hang Squat Clean & Squat Clean in succession.)

    55, 65, 70, 75, 80, 85, 90. Plus 1 @ 95#

  • Stomach Ache Workout

    21-15-9 Toes-to-Bar Ball Slam (20/14)

    Shoulders pulling so I switched to k2c after 11 t2b.

  • Isabel Workout

    30 Snatch (105 lbs)

  • Annie Workout

    I did this one post WOD, to get a little speed and a burn in after a little more weighted and technical WOD ladder
    It was not that bad, and I did 100 T2Rings the morning before as well. That's why I did actually feel the situps a bit.
    I did it in about 4:30
    I did have a couple trip ups on the DUs, but not that bad. Situps were all pretty fast.

    last time: 5/6 at night:
    Post WOD: Annie
    (50-40-30-20-10) DUs + Situps (I do mine anchored)
    4:25
    I was moving well, and my situps were pretty fast. I had 2-3 trip ups on the jumprope but nothing too big. I think my PR was in the high 3 minutes a while ago.. can't miss any DUs for that, and have to CRANK.
    Fun finish.