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

  • Recovery Run Workout

    Was super sore this morning so decided NOT to do the time trial and instead go for a recovery run....

    SKILL:
    EMOM 4 minutes 10x KTE
    3x30 second L Hold from Pull up bar
    3x30 second Hollow Rock Hold on Rings
    Double Under Practice (5 mins)
    Kipping Work (3 mins)

    5k Recovery Run (I kept pace but didn't push it, was super muggy and humid out, and rained so I just concentrated on running form, proper foot strike and keeping decent pace)

  • Pair Jackie Workout

    BI: 7min to find 3RM OHS
    185-205-215-225
    Bacon got same

    WOD:
    Pair Jackie
    1000m row
    50 thrusters @ 45#
    30 pull-ups
    -1 memeber completes entire WOD then other team member completes
    After second team member immediately begin cash out.
    Bacon 7:24
    Me 8:34

    CO: Complete
    -50 snatches @ 135#
    -50 C&J @ 135#
    Complete. Total time of 28:15

  • 05.10.2013 Workout

    Randy
    75 Snatches for time (75/55)

    RX

  • Overhead Squat/ Snatch Workout

    Heavy set of 3 overhead squat
    70#

    5RFT
    10 box pike pushups
    10 power snatches (55#)
    10 jumping pullups
    16:05

  • hang clean/box jump/pull ups Workout

    15-10-5
    Hang clean155
    box jump 24"
    pull ups
    =6:42

    also did snatches every 30 seconds @135 & 145. for 10 minutes

  • Sprints + DL Workout

    10 rds
    Sprint to pole and back (~100 yds...had to cut short due to traffic 4x)
    5 rep DL (90s, to knee and back)
    -VERY tough...struggling to sprint by end...5 reps was tough but could do 6 next time)

  • 5.9.13 Workout

    For time

    5-10-20-10-5
    20-40-50-40-20

    HSPU
    DU

  • UNF - run, hang plwr cln, run, psh pres, curtis p, pwr cln, du, farmer carry Workout

    Baseline: Pre-SOP and box breathing, then ROM Drills. Run 400m, 20x hang power clean (65#), Run 400m, 20x push press (75#).
    Time: 6:50.9, 35# db

    Work Capacity: Complete the following for time:

    100x Curtis P’s (95#/65#)
    25# db x 6, 6, 6, 7, 8, 8, 5, 5, 5, 10, 7 (73), 8, 7, 7 5

    Stamina: 4 rounds, not timed: 5x power clean (135#-155#/95#-115#), 50x double unders, 200m farmers carry (55#/35#).
    DU only x 50

    Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

  • Sit-up/Push-up Ladder Workout

    For time:
    20 Push-ups
    1 Sit-up
    19 Push-ups
    2 Sit-ups
    18 Push-ups
    3 Sit-ups
    ...
    1 Push-up
    20 Sit-ups

    I decided to be difficult this morning and go with one of yesterday's workouts instead of todays (I REALLY wasn't feeling wallball). I'm glad I did this one and although it took FOREVER, I felt good about my movements and I think I'm getting better at push-ups. The first two rounds were done on my toes, the remaining rounds were done on my knees. I did, however feel that I was getting full range of motion on all of the push-ups, so that makes me happy :) (and sore).

  • Grind Workout

    Warm up
    400 m run then 15 deficit push ups on plates then 15 clapping push ups
    400 m run then 15 air squats 15 jumping squats

    For time
    50 hang cleans (95/55)
    25 pull-ups
    40 HC
    20 PU
    30 HC
    15 PU
    20 HC
    10 PU
    10 HC
    5 PU

    27:39 rxd matt
    33:00 rxd Mel

    10 10 8 6 strict press (95/55)

    50 Shoulder press
    75 Aussie pull-ups
    8:13 Matt
    10:20 Mel