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

  • Valentines day WOD Workout

    4 Rounds
    10 K2E
    15 Power Snatch 95/65lb
    30 Push-up

    Almost RX'd this one!

  • Good Morning Workout

    Good Mornings 3.3.3.3

    Then:

    10 minute AMRAP

    5 cleans #65

    5 Push Press 65

    Ball touches 20

  • Erg Repeats Workout

    8x250 meter rows

    1 - 50.5
    2 - 48.6
    3 - 49.9
    4 - 47.6
    5 - 47.2
    6 - 47.7
    7 - 48.2
    8 - 47.5

    This sort of messed up my back.

  • Thruster Fluster: Stupid [mumbles][grumbles] Thrusters Workout

    I went back to the box last night to get a second WOD in for the day (upping my WODs this week in a final preparation for the first CF Open WOD next Saturday (2/24). I was going to do a V-Day WOD that a Tumblr friend cooked up but I could not because of weather and conditions here in Ouray (called for sled drags and we are not allowed to use the sleds right now ... multiple feet of packed snow and ice outside the box).

    So, my coach suggested this lovely fun:

    Warm Up:
    Second WOD ... I'm good to go (okay, I did some pull ups and push ups).

    Mobility:
    Shoulders on bands
    Foam roller on back, neck and hamstrings
    PNF hamstring stretch
    Sit in squat for 2 minutes

    MetCon/Conditioning:
    Thruster Fluster
    50 @ 45 LBs
    40 @ 55 LBs
    30 @ 65 LBs
    20 @ 75 LBs
    10 @ 95 LBs

    Rule - You cannot put the bar down or your count restarts at 1 for whatever set you are on. You may, however, hold the bar above your head or under your neck to rest (you may not let it hang down to rest).

    Results:
    Pain

  • Run 400m Workout

    Run 400m as fast as possible

  • Annie Workout

    Annie

    50.40.30.20.10

    Double Unders

    ABMAT

    9:09. Strung together 46 DU's! Beat my last time by over 6 minutes.

  • 02.15.12 WOD Workout

    20 min AMRAP

    5 slamballs 20#

    10 box jumps 24/20

    20 mountain climbers – Each leg = 1 rep

  • 402 Oly class - Snatch/OHS Workout

    Warmup
    300m Row

    Mobility
    Wrist/Elbows/Hips for 10 minutes

    WOD
    Part A
    2 Power snatch + 1 Hang Squat Snatch
    5 Sets on 2 minute running clock. Add weight each time.
    Weight used: 95/115/125/135/145 - This feels good because my squat snatch 1RM is 165. 145 for 3 power snatch and a hang squat snatch is progress.

    Part B
    3 OH Squats with 2 second pause at bottom
    7 Sets
    115//135/155/175/185/175/185 HUGE PR for me since my last 1RM OHS in december was 185! 3 reps with 2 second pause feels damn good! Since I took on eating paleo and my weight has dropped 13lbs, I feel real good about OHS more than my weight. I want at least 205 OHS real soon!

    Part C
    Gymnastics Weakness with Remaining of class time.
    Goal for me was to get 10 unbroken muscle ups for a PR. I got into my dip position on 10 but could not press it out! 9.5 this time with 8 last week. Next week 10 will happen!

  • KB Swings, Over KB Burpees, Prowler Workout

    3 rounds:

    Kb swing x 25 70#
    Over kb burpees x 15
    Prowler x 1 160#

  • Helen With Ice Workout

    3 Rds of:

    400m run (ice on paths)
    21kb Swings 60# (on ice)
    12 pullups

    the bar was old, spun everytime I grabbed it, and I couldn't properly kip. Doesn't break my heart I didn't PR