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

  • Moxie Workout

    -3X Max rep Clean & Jerk (135/95) 20,17,16
    -3X 10-12 GHD Sit Up
    -3X Max rep Ring Dip 33,31,26
    -4X 100 meter sprints @ 70%

    Record total reps (excluding sprints)

    C&J's much harder than expected. Fun workout!

    143 reps between C&J's and ring dips.

  • 08-30-11 Workout

    Warm Up:
    Part 1. Joint Mobil­ity
    Part 2. Bur­gener Bar Warm Up:
    i) Down & Up
    ii) Elbow High and Out­side
    iii) Mus­cle Snatch
    iv) Snatch Land
    v) Snatch Land
    One round PVC, One round Oly Bar

    Skill: Tri­pod / Frog Stance / Tuck Planche

    Work: 7/14, 6/12, 5/10, 4/8, 3/6, 2/4, 1/2
    Thruster — 75% B.W.
    Oly Bar Roll Outs

  • Achieve Workout

    Pre-Wod: Find 3 Rep Max Dead Lift. (185#)

    Then

    10 Minute AMRAP
    -3 Hang Cleans (205/115#)
    -7 Burpees

    7 rds + 3 HPC + 5 burpees --- @ 85#s

  • 8-31-2011 Workout

    50 DU
    21-15-9
    Press #95
    Ring Dips

  • Clean and Jerk 1-1-1-1-1 Workout

    83-93-98-103-108

    Could have gone heavier (1 RM clean: 110#, 1 RM jerk: 115#) and my cleans felt great, but I was pulling something in my R shoulder half-way through the jerk... so decided I should probably stop. Oh well, maybe next time.

  • Skill Work - Toes To Bar/Ring Dips Workout

    Toes To Bar (3 rounds of 10 reps)
    Ring Dips (3 rounds of 7 reps)

  • Cindy Workout

    20 Min AMRAP
    5 Pull-ups
    10 Push-ups (rings)
    15 Squats

  • 08.31.11 WOD Workout

    3 Shoulder Press on the minute for 9 minutes at 60% @85#

    Rest 5 min:
    8 Rounds of Max Reps
    20 sec Push Press 75#
    10 sec Rest
    20 sec Alternating Jumping Lunges
    10 sec Rest

    3 reps on the minute, not so hard
    The WOD - brutal! Only hit 180, i wanted 200+ but those lunges, uggh!

  • Jackie Workout

    Row 1000m
    50 thrusters @ 45#
    30 pull-ups

    OLY lift:
    3x3 of power cleans & push press
    pc: 115-135-145(2)
    pp: 115-125-135
    PR'd on both

  • 08.31.11 WOD Workout

    3 Shoulder Press on the minute for 9 minutes at 60%

    Rest 5 min:

    8 Rounds of Max Reps

    20 sec Push Press 75/45

    10 sec Rest

    20 sec Alternating Jumping Lunges

    10 sec Rest