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

  • [Insert Joke About My Snatch Here] Workout

    Another frustratingly awesome Olympic Lifting class tonight.

    Frustrating because every positive growth on a lift is immediately followed by the revelation of another, different flaw in said lift.

    Awesome because I get better at the complex lifts with each class and learn more and more about what went wrong when I screw up a lift. And, since that happens all the time, it’s very helpful to have this knowledge!

    The Lift:
    Snatch

    The Program:
    3x
    1 Hang Power Snatch @ 60% of 1RM
    1 Power Snatch @ 60% of 1RM
    75 lbs

    3x
    1 Hang Power Snatch @ 70% of 1RM
    1 Power Snatch @ 70% of 1RM
    95 lbs

    3x
    1 Hang Power Snatch @ 75% of 1RM
    1 Power Snatch @ 75% of 1RM
    115 lbs

    Then …
    8x 1 Hang Snatch High Pull
    115 lbs

    I am getting better and better but I’ll be damned if this isn’t the toughest lift (for me) to get down.

    The Challenge:
    12 burpees today ... 5 for the 5th day of the challenge and 7 from my having missed days 4 and 3. I may not get to count those but I want to do all the burpees ... for some ungodly reason!

  • 3 of Ohio Sons Workout

    1 Mile Run (run to Lantern) * scaled = run to Legion (1/2 mile)
    37 KB Clean and Press w/s (37 each arm)
    1 mile Run
    37 box Jumps or squat jumps
    1 mile run
    37 burpee pullups or burpee k23 or burpees

    SFC Shawn Hannon - KIA 4APR12
    CPT Nicholas Rozanski - KIA 4APR12
    SFC Jeffrey Rieck - KIA 4APR12
    *on each mile run say those names over and over...honor their sacrifice.

  • Deadlift Strength

    10-8-6-8-10

  • Nasty Girls Workout

    5x3 back squats 155,175,185

    Then:

    3 rounds for time:
    50 air squats
    7 muscle ups (*or 14 C2B pullups and 14 ring dips)
    10 hang cleans (135/95)

  • 3 of Ohio Sons Workout

    1 Mile Run (run to Lantern) * scaled = run to Legion (1/2 mile)
    37 KB Clean and Press w/s (37 each arm)
    1 mile Run
    37 box Jumps or squat jumps (30" box)
    1 mile run
    37 burpee pullups or burpee k23 or burpees

    SFC Shawn Hannon - KIA 4APR12
    CPT Nicholas Rozanski - KIA 4APR12
    SFC Jeffrey Rieck - KIA 4APR12
    *on each mile run say those names over and over...honor their sacrifice.

  • Back squat 4x8 Strength

    4 sets
    8 reps

  • Clean & Jerk 1-1-1-1-1-1-1-1 Workout

    A. Mobility
    - Barbell: Tricep
    - PVC: Shoulder External Rotation
    - Floor: Hip Capsule
    B. Dynamic Warm Up
    - Row 5 min

    1. WOD
    2. Clean & Jerk, 1-1-1-1-1-1-1 reps

    95-115-135-155-175-185-195 (FAIL)-195 (FAIL)

    Notes: I started out super light because I've never done this movement before with any REAL weight, and I also wanted to focus on going through the motions. I felt fine and relatively unchallenged until I hit 195. I had the clean no problem, but I couldn't get the weight over head for some reason.

    What Improved: The form of my clean has definitely improved since I worked on it. Remember not to lean on your toes. Keep the weight back!

    What to work on: I messed up my footing on the split-jerk every time. Feet forward, not angled, and have your feet meet each other in the middle; don't take 1 huge step w. your front or back leg.

  • Jumppailuu Workout

    Vähän kaikkee

  • 11.1.2020 Workout

    AMRAP 2 HSPU
    AMRAP 2 TTB
    AMRAP 2 Row Calories
    AMRAP 3 Pull ups
    AMRAP 3 Burpee box jumps
    AMRAP 3 Single arm devils press 22,5/15kg

  • Sommarfit Workout

    A: Practice Handstand 10min
    B: 8x triple jump
    C: Sandbacka over Shoulder 5x3 @40kg
    D: Walking lunges 2x12@ 40kg sandbag over shoulder
    E: 4rnft
    15 Sandbacka squats @40kg
    20 Rkb swing @20kg