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

  • Iris Workout

    4 RFT
    9 power snatch (115/80#)
    30 wallballs
    58 II unders

    Hyper-extended my elbow in second round of snatches so I just did wallballs and dubs.

  • 3/4 Workout

    front lever tuck
    20-15-15-15-13 sec holds

    clean pulls @ 135 lbs
    10-10-10-10-8

    overhead squat @ 95 lbs
    8-8-8-8-8

    dips @ 20 lbs
    15-15-15-15-15

    pull ups
    10-10-10-10-10

  • Starting Strength Workout B Workout

    Back Squat:
    235 pounds, 3 x 7 reps

    Shoulder press:
    115 pounds, 3 x 5 reps (4 reps on last set)

    Hang power clean, 3 x 5 reps
    155-155-155

  • Monday 3/4 Workout

    30 Thrusters, 15 lbs
    30 Sumo deadlift high-pulls, 15 lbs
    30 Box jump, 18" box
    30 Push press, 30 lbs
    30 Jump rope
    30 Push-ups (girlie)
    10 Front squat, 45 lbs

  • 03.02.13 Workout

    100 abmats
    80 over the box
    60 kbs
    40 burpees
    20 wallballs

    3 person teams. 1 person starts on abmats, then the next person waits until 1st is finished w/abmats, etc. our girl team (dawn & lindsay) finished thx to lindsay the anchor, 3 sec faster than the other teams. the time below was how long it took me to do the wod (i went first).

  • Chief Workout

    “Chief”

    3 Power cleans 135/95<--80#

    6 Push ups

    9 Squats

    3min AMRAP with 1min rest between rounds. You start where you left off for the previous round.

    5 rounds

    17 rounds + 9reps (I lost count 2wce, so this is my best 'lowball' guess.

  • WOD Workout

    12 minute AMRAP:

    5 Burpee over Box jump
    10 Overhead Squats (45 lbs)
    20 Double unders

    I made it through 8 complete rounds, plus 1 burpee

  • Community WOD 3-2-13 Workout

    Burpees x 10 each
    KB Swings (26#) - 100 team
    Knees Up - 100 team
    Push Up - 100 team
    Box Jumps (12") - 100 team
    Burpees x 10 each

    Rebecca and Windi - 23:58

  • Oly Lifting + DU/HSPU Minute Work Workout

    Skill
    HS Walk
    Max Shoulder Touches: 7
    3x5 Tempo Weighted Strict Pullups 10kg (60s rest)
    (Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up.)
    2x10 Strict T2B (60s rest)

    Strength
    Snatch from Blocks 3-2-1-1-1
    (40kg - 50kg - 60kg - 65kg - 70kg)
    Split Jerk 2-2-1-1-1
    (40kg - 50kg - 60kg - 70kg - 80kg)
    Front Squats 4-4-3-3-2-2-2-1
    (80kg - 90kg - 100kg - 110kg)
    1x20s Front Walkout (120kg)

    WOD
    EMOM for 6 minutes:
    30 Double Unders
    5 HSPU
    This was supposed to be for 10 minutes but the transitions were costing me too much time so I stopped. The HSPU felt easy.

  • 400m running intervals Workout

    endurance
    4x400m run (2 minutes rest)
    1:20 - 1:20 - 1:27 - 1:40

    skill
    EMOM for 5:
    10 pullups
    too weak!! needing olylifting!!