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

  • CFP: 1RM bench & weighted pull-up Workout

    Family day at CFP.

    Warmup:
    500m run; flow dynamic warmup; 1 x 10 CF warmup (overhead squats, pushups, situps, supermans, pull-ups, ring dips); 3 TGUs @ 12kg

    Pull-ups were difficult today. Run was pretty OK considering I have a cold. Was supposed to do 2 more TGUs each arm but ran out of time.

    Strength & Skill:
    25 min to find
    1RM bench press (150#, PR)
    max weighted pull-up (25#, PR)

    Bench warmups: 10 x 45#, 5 x 75#, 5 x 95#, 2 x 125#, 1 x 135#, 1 x 145#
    Did a lot better at this than I thought I would. My last bench 1RM was 140#. By my Wendler 5/3/1 stats I should be benching 143. Guess I had a little more in me. Got to ring the PR bell too. Always nice.

    Never did weighted pull-ups before. Did 10# DB, then 20#, failed at 30#, went down to 25#. Almost got a 30# again, but did not.

    WOD:
    800m run
    30 squats
    400m run
    20 situps
    200m run
    10 pushups
    100m run
    5 pull-ups (Rx)
    Finish: 10:42

    Sucked wind during the runs b/c my throat's killing me. The bodyweight movements were a breeze. Thought I might need bands for the pull-ups, but didn't. Go me.

  • 130419 Workout

    1) 5X2 Snatch @ 75-85%
    145#

    2) 3 rounds for time
    5 Power Snatch 135#
    10 Ring Dips
    15 Situps
    30 Double Unders

  • 04.19.2013 Workout

    For time:
    30 GHD Sit ups
    15 Snatch (115/80)
    24 GHD Sit ups
    12 Snatch
    18 GHD Sit ups
    9 Snatch
    12 GHD Sit ups
    6 Snatch
    6 GHD Sit ups
    3 Snatch

    60#. May have been able to do 65#.

  • 04.19.2013 Workout

    For time:
    30 GHD Sit ups
    15 Snatch (115/80)
    24 GHD Sit ups
    12 Snatch
    18 GHD Sit ups
    9 Snatch
    12 GHD Sit ups
    6 Snatch
    6 GHD Sit ups
    3 Snatch

    60#. May have been able to do 65#.

  • Oly Lifting Max Workout

    Skill
    5x50m Sprints
    All done in about 6 seconds.
    3x10 Strict T2B + 3 Wall Climbs (60s rest)

    Strength
    Snatch - 80kg PR
    C&J - 100kg Fail
    Clean - 110kg Fail

  • Eva Workout

    3 rounds of “Eva” (30min time cap)

    3 Rounds

    800m Run
    30 KBS 2/1.5 (mod: silver 1.25)
    30 Pull ups (mod: green band)

    Did the full Eva last April (orange kb and jumping pull-ups) at around 46 min. Figured I needed to go up in some fashion, so I used the silver kb and the green band for pull-ups.

    29:40 ish

  • WOD Workout

    12 minute AMRAP:

    14 Grasshoppers
    12 Jump tucks
    10 Incline push-ups
    8 knees to elbow

    I got through 7 complete rounds, and through the jumps on round 8

  • 3x200m Runs Workout

    Endurance
    3x200m Runs (2 mins rest)
    31s - 33s - 35s

  • Fight Gone Bad Workout

    Three rounds of:
    Wall-ball, 20 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 75 pounds (Reps)
    Box Jump, 20″ box (Reps)
    Push-press, 75 pounds (Reps)
    Row (Calories)

  • Klepto Workout

    4 rounds for time of:
    27 Box jumps (24)
    20 Burpees
    11 Squat cleans (115)