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

  • SQUATS Workout

    15 minutes incline treadmill walk

    HBBS 5x3
    95-115-135-155-175 (2x)- 185- (2x)

    Explosive HBBS 6x3 @ 65lbs
    3x Pistols (each leg)

    Running drills (to loosen my legs, they were tight after squats)
    100m Butt kicks/100m jog
    100m Power Skips/ 100m jog
    100m Reverse Run/ 100m jog

    6 minutes 30:10 Elliptical Sprints

  • Snatch Thursday Workout

    Strength
    Snatch
    Take 15 minutes to establish a heavy 1rep Snatch.- Did squat snatch and 135

    Conditioning
    A.
    10 Minute AMRAP Ladder:
    • 4 Power Snatch (#95/65)
    • 4 Toes to Bar
    Reps go up by 4

    B.
    10 Minute AMRAP Ladder:
    • 4 Power Snatch (#115/75)
    • 4 Toes to Bar
    Reps go up by 4

    C.
    8 Minute AMRAP Ladder:
    • 3 Snatch (#135/95)
    • 6 Toes to Bar
    Reps go up by 3

    Chose option B. finished at 4 rounds and 6 reps

  • Filthy 25 Workout

    For time:

    25 Box jumps
    25 Wallball shots, 14 pound ball
    25 Burpees
    25 Walking lunge steps
    25 Push press, 45 pounds
    25 Sit-ups
    25 Back extensions
    25 KB swings, 16 kg

  • 10 min. AMRAP: 6 Squat Clean 135#, 28 DU, 6 Shoulder to OHD 135#, 9 Burpees Workout

    20 min. AMRAP:
    6 Squat Clean 135#,
    28 DU,
    6 Shoulder to OHD 135#,
    9 Burpees

    3 Complete rounds + 4 Squat Cleans

    I did this one last night with VERY little warm up. I got to the gym at about 9:20 and got right into warming up.
    I then hit the WOD.
    I did use wrist wraps and glad I did. I did need them. I used chaulk as well.
    The Squat Cleans were nice overall...
    DUs were no big deal, but messed up on the first set a bunch of times.
    Shoulder to OHD was taken from the rack and done usually in a 4/2 or 5/1
    Burpees were no big deal.. just bang them out.
    I did not do any post WOD stretching at all.. just left the gym and walked the dog.. kind of tried to do some super light stretching while walking the dog.

  • Farmer Workout

    Pre-WOD:
    7x2 bench press at 85% of 1RM (185x3R 190x4R)

    WOD - For Time:
    - 200 Meter Farmers Carry
    - 3x (400 meter Run, 25 HR Push Ups)
    - 200 Meter Farmers Carry

  • Velocity Workout

    Pre-WOD: Work Up to a Heavy Combo-
    1 Dead Lift
    1 Hang Clean
    1 Clean
    (#265)

    WOD: For Time:
    -1000 Meter Row
    -50 Burpees
    -75 KB Swings (#53/35)

  • Bench/VT Workout

    Bench Press
    3-3-3 // 53-63-73

    Volume Training // black band

  • For time: 30 Muscle Ups Workout

    result - 8:47 JMU (Jumping Muscle Up)

  • Hang Power Snatch, Overhead Squats, Ring Dips Workout

    20min AMRAP

    10 Hang power snatch 95/65 (MOD: 45#)
    10 Overhead squats 95/65 (MOD: 45#)
    10 Ring dips (MOD: dips w/ purple band)

    Afterbash, Group cool down/stretch

    6 + 15

    First time doing 45# in a wod for the OHS. Stability was an issue (as always) but it's getting better. First round unbroken, dropped 1x in 2-4, 2x's in later rounds,

  • 06.13.2013 Workout

    For time
    75 HRPU
    EMOM 2 jerks (155/105)

    90#. Did every other min.. Should've gone lighter to do EMOM.