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

  • Randy Workout

    75 Power Snatch 75#

  • 10.17.11 WOD Workout

    For Time:

    8 Rounds

    10 KB Snatch “5 each Arm” 1.5/1pood -- MOD (green KB)

    100m Sprintd

    10 Burpee Pull-up -- MOD (green band!!! 1st time)

    100m Sprint

    Slow and steady!!! 43:09... and proud that I didn't take any breaks.

  • Olympic Lifting class Workout

    Another 1 hour lifting session with Caleb Ward.

    Clean - worked on the 3 point clean technique for the hour. Started with just 95# and worked my way up to 175# doing all 3 clean points back-to-back-to-back. 175 felt good, was able to stay strong in the lift and put in good effort without it being too heavy for 3 repeated reps. I did 175# 4 times at the end for a total of 12 reps @ 175#. I then felt I had a little more in me, I then did the 3 point clean technique @ 185# for 2 rounds, for a total of 6 reps.

  • Heavy Workout

    3 Rounds
    Run 400m
    13 Power Clean @ 80kg (Scaled to 60kg)
    13 Burpees
    13 Pull Ups

  • running "Josh" Workout

    For Time:
    21 OHS 95#
    100m Run
    42 Pull-ups
    100m Run
    15 OHS 95#
    100m Run
    30 Pull-ups
    100m Run
    9 OHS 95#
    100m Run
    18 Pull-ups
    100m Run

    I felt good on this one. Pull-ups were hard since we haven't done many lately though.

  • 10.18.11 WOD Workout

    Low Bar Back Squat 5@115 / 5@155 / 5@175
    Had never done a low bar back squat so started low and worked up to 175

    5 min Rest

    75 Power Snatch

    Every time you STOP moving you do 10 Burpee’s. It’s touch and go. NO RESTING…. No DROPPING FROM OVERHEAD… HANDS MUST STAY ON BAR…. or BURPEE’S

    Started strong with 30 straight power snatches. After that was able to complete 10 power snatches with 10 burpess and finished with 15 snatches to complete the wod.

  • Bela Karolyi day Workout

    Skill
    5 Handstands
    5 Dive rolls

    4 Rounds
    5 cartwheels each side
    10 V-ups
    10 Handstand push-ups
    Max Ring L-sit

    Postworkout
    3 round
    TRX 1-legged wide chest
    TRX p-bars push-ups elbows tight
    Bench Press 135lb elbows tight
    Muscle up work with 1 band on each ring

  • Run Workout

    3,6 km. Wet and slippery.

  • 10-18-11 Workout

    Warm Up: Joint Mobil­ity fol­lowed by
    50 Dou­ble Unders
    40 Squats
    30 Hol­low Rocks
    20 Push Ups
    10 Lunges
    5 Hand­stand Push Ups

    Work: 5 Rounds
    1. 400m Row
    2. 40 Push Press 45lbs
    2. 30 Plyo Lunges
    3. 90 Second Rest

    After Party: 2Min of Sit-Ups (I did 72)

  • Overhead Squat Workout

    1 rep max