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

  • Jackie Workout

    1000m row
    50 thrusters (45lbs)
    30 pull ups

  • Pullup/KBS then HSPU/KBS Workout

    -Buy In-
    Strength: Press
    120#x5
    140#x3
    155#x2

    WOD
    As Many Rounds as Possible in 4 Minutes:
    8 Pull Ups
    8 Kettlebell Swings (53/35)
    84 reps RX'd

    -Rest 2 Minutes-

    As Many Rounds as Possible in 4 Minutes:
    8 Handstand Push Ups
    8 Kettlebell Swings (53/35)
    48 reps RX'd

    -Cash Out-
    100 Double Unders for Time
    -55 seconds
    kept going and got 112 unbroken.

  • 4 rounds of: :30 Hang Power Clean 115 lbs, :30 rest, rest for 3 minutes and REPEAT Workout

    4 rounds of:
    :30 Hang Power Clean 115 lbs
    :30 Rest
    REST 3 Minutes
    Repeat 4 rounds
    R1:11
    R2:10
    R3:10
    R4:10
    rest 3 minutes
    R5:11
    R6:11
    R7:11
    R8:10

    I started loosing my grip at the end of the 4th round and again from R5-8. I started to put the weight down from rounds 5-8. I would do about 6-8 then put it down, get in the hang and finish off a few more. Grip was a big deal for me on this one. I was tired for sure but not too much, it was the grip fatigue that got me on this. I did wrap thumbs and ddi use chaulk. GOOD THING too.
    Good Fast WOD... might try it with 125 or 135 next time. I might also go 20 on and 20 off... adn then do 30 on adn 30 off... play with that a bit. I went super fast on R5 and banged out 11 adn put it down... but I had time and should have gone again and gotten more reps.

  • 5.20.2013 - Whirlwind Workout

    4x3 Hang Power Snatch - went up to 135#

    WOD: 11:56
    10-8-6-4-2 of:
    Dips & Front Squat @ 135/95 (no racks for squats, i.e. - clean it to the shoulder)
    Run 200m between each set (except last set, after sets of 2 - run 1000m)

  • Thrusters/Pull Ups & Medball cleans/T2B Workout

    15-12-9-6-3
    Thrusters 115#
    Pull-Ups

    Rest 2min

    3min
    10 Medball cleans 20#
    10 T2B

  • 5/21/13 Workout

    9 toes to bar
    6 hang snatches
    3 overhead squats

    12 min AMRAP then...

    3 min max jump rope

    4 rounds + 9 toes to bar & 3 snatches
    418 jump ropes

  • 10/9/8/7/6/5/4/3/2/1 C&J, Bar Over Burpees & KB Swing Workout

    Clean & Jerk (115/85)
    Bar Over Burpees
    Kettle Bell Swing (50/35)

    A round of 10 reps of each, then a round of 9 reps of each, then a round of 8 repos of each, etc.

    I started with 85lbs on the C&J and had to drop to 75lbs. I only got through the full round of 7 reps of each, plus 3 C&J (in 19 minutes).

    Wish I had time to finish!

  • 05-21-2013 Workout

    For time:

    1 mile run
    100 DU
    800M Row

    6:07 run, 2:13 DU, 2:43 row

  • extra lunch Workout

    Back Squats

    4 rounds of 10 reps (2-3 minutes between sets)

    245

  • 05-19-2013 Workout

    For time:

    50 Man-Makers
    Then
    100 Air Squats

    19:30ish

    *done in del mar at the hampton inn. made too much noise and got kicked out. finished in the street :)