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

  • Week 14 Day 6 Workout

    1. Snatch 3 x max reps tng at 80% of 1RM These can be power or squat. Rest as needed between sets.

    115x10 power snatch
    115x8 snatch
    115x3 right wrist started to hurt

    1. Front Squat 1RM

    only made it to 315. tired from max C&J from other day

    1. Burner 4 RFT: 12 Cals on Rower 6 Burpee Box Jump Overs, 24/20"- jumping onto the box is allowed but not required.

  • 10.12.2013 Workout

    Musical Saturday
    Warmup
    "Roxanne" - 1 burpee every Roxanne
    "Dolly(?)" - 1 jumping squat ever Dolly (forgot the song name)

    WOD
    "Bring Sally Up" - 135/95
    Score = weight and #reps missed
    65#, 8

    Cool down
    "Closing time" - sprint down and back every closing time

    Skill work: HSPU RXed

  • Slam ball/Push-up/Double Unders & overhead squat Workout

    Three Tabatas Slam balls (30/20) Push ups Double unders “What is a tabata?” you may ask… A tabata is a type of High Intensity Interval Training (HIIT) where you do 8 rounds of a particular exercise by working for twenty seconds and resting for ten seconds. The above workout will only take twelve minutes.

    SB: 11/9
    PU: 24/5
    DU: 14/9

    Strength - overhead squat.
    65-75-85-85-85
    Good reps at 85, no max

  • Slam ball/Push-up/Double Unders & overhead squat Workout

    Three Tabatas Slam balls (30/20) Push ups Double unders “What is a tabata?” you may ask… A tabata is a type of High Intensity Interval Training (HIIT) where you do 8 rounds of a particular exercise by working for twenty seconds and resting for ten seconds. The above workout will only take twelve minutes.

    SB: 12/9
    PU: 11/6 (elevated)
    DU: 38/5

    Strength - overhead squat.
    33-45-55-65-75-80
    Good reps at 85, no max

  • Thruster and Pull up + MU trasition Workout

    For Time
    5-4-3-2-1 Thruster 95
    1-2-3-4-5 3 Pull Up and 3 MU Transition

  • Bench, DL Workout

    10 rep sets of Bench Press
    135
    185
    205 - broken up as 5's
    225 - 7/2/1

    135

    Hex Bar DL - 5/3/2 at 275, 315, 365

    KB Swings and Snatches

    Pull Ups and FLR

    Prowler Push and Farmer's walks.

    Dropped a plate on my foot - pretty sure I broke my toe

  • Track (Hurdle Drills, Hurdle Runs, Hurdle Jumps, Pole Vault Drill) Workout

    Track & Field
    3 Laps of the Infield + Dynamic Stretching (Warm-up)
    22x9 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx10)
    10x4 Hurdle Runs at 1.07m
    10x4 Hurdle Jumps at 0.84m
    Pole Vault Drill - Sprinting over a Low Hurdle (Sandpit)
    3x15 Decline Pushups
    1 Lap of the Infield + Static Stretching (Cooldown)

  • Run, Box jumps, Ring Dips Workout

    Group warm up, then,

    6 Rounds

    200m Run – w/ 25/45# plate
    10 Toes 2 bar
    10 Box jumps 24/20
    10 Ring dips (MOD: dips w/ purple band)

    12:52. I really liked this one, had the best female time so far and was only behind 1 guy from the morning classes.

  • Thrusters Workout

    10 mins warm up

    30 thrusters @ 20 Kgr (for time)

    Iso MOD (Isolation movement of the day) : Biceps Curls
    3 sets of 10 reps @ 10 Kgr

  • MGW Row, hang squat clean, ttb, over box jump, s2o, farmer carry Workout

    Warm up:
    2 rounds con la barra:
    10 deadlift
    10 hang power clean
    10 front squad
    10 press
    4 rounds
    press 6-8 reps
    good morning elastico verde
    remo con la barra al pecho 8-10 reps
    WOD
    AMRAP3, rest 3', AMRAP5, rest 3', for time (time cap 26min. total)
    row 250/200
    10 hang power clean 40kg
    20 ttb
    30 over box jumps
    40 s2o 40kg
    200m farmer carry (hice con 2 kb de 24kg)
    Hice 27-54 y 12:00