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

  • 10-15-2012 #1 Back Squats Workout

    Back Squat

    5 Sets of 5 reps @ +5# from last Monday

    3@#225
    1@#235
    1@#240

    Time will be tight to get all of this in so get warmed up and get right to work and keep rest periods adequate but not long (1-3 Minutes)!

  • 10-15-2012 #2 Press OH Strict Workout

    Press (OH Strict)

    4 Sets of 5 @80% 1RM

    Time will be tight to get all of this in so get warmed up and get right to work and keep rest periods adequate but not long (1-3 Minutes)!

  • Tuesday 10/16/12 Workout

    Strength: shoulder press 5 x 5 (45, 45, 55, 60, & failed @ 63lbs)

    WOD: 5 rounds
    10 DL @ 95lbs
    10 over bar burpees

    Time: 8:40

  • KB Swings,Run,KB Snatches Workout

    WOD:
    150 KB Swings (53)
    300 m run
    75 KB Snatches

    Every time you set the kettle bell down run 300 m.

    Scaled 53# KB on left hand snatches due to tender shoulder.
    Did the first 150 KB swings (53) unbroken.

  • Karen + 300 DU Workout

    Karen - 150 wallballs
    Did this in 9:42 at about 5:15 this morning.
    I woke up a little later than I wanted to only had a tiny bit of warm up in the apt.
    I did this as 15 sets of 10 to see if the reduced rest between sets would give a good result.
    I liked it. Maybe I'll start with a few sets of 15 then go to 10s and see if that helps next time.
    I took a few minutes rest then did 300 DU for time
    I did the DUs in sets of about 20 but was tripping up a bunch more than I wanted to after only about 140. I did the DUs in about 5:56

  • Squat Snatch Workout

    12 X ~60% of max (70#)
    9 X ~75% of max (90#)
    6 x ~90% of max (105#)

    Based on 115 max

  • Mon WOD Workout

    Push Press
    --95lbs

    21-15-9
    Overhead Squat
    --45lbs
    Handstand Pushup
    --Using Box

  • Tues WOD Workout

    Hanging Clean
    --95lbs

    31
    Toes to bar
    --Knees to bar
    Burpees
    Ground to Overhead
    --65lbs

  • Ring and "Annie" Workout

    21-15-9
    Ring push up
    Ring dip (easy with 1 leg)
    Time: 06':06''

    Rest

    "Annie"
    Time: 11':43''

  • Snatch/Burpee Couplet Workout

    Skill
    Squat Snatch
    It turned out that it was the leg positioning that kept from doing these right.

    Strength
    3x5 Shoulder Press 50kg (3mins rest)
    12-9-6 40kg (1min rest)

    WOD
    9-7-5 reps for time of:
    Snatch (50kg)
    Burpees
    I really thought this was going to be a lot faster. Still it was great and a LOT harder than it looked!
    Nasty Girls coming up tomorrow!