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

  • OHS Workout

    Build up to a heavy single.

    135-155-185-225-245(f)-245(f)-245

    • last set of 245 was easy

  • Partner Badger Workout

    In teams of two, 4 RFT: Partnered with Steve
    -30 Squat Clean (95/65)
    -30 Box Jump (24"/20")
    -400 Meter Run

  • 30 rounds for distance of: Row 30 seconds then Rest 30 seconds Workout

    M/ 38/ 134 lbs/ 5'-6"
    As Rx: 4,362 meters
    Rowing is usually a goat of mine. I am small both in bodyweight and height. This is a grunt WOD in that you just keep at it. I wanted to try to have a good intensity for each of the 30 rounds. This is very mental, since you'll get tired and have a lot of rounds.
    I played around with the damper from about 5.5 - 4.. mostly descending throughout the rounds.
    My forearms and grip were going in the later rounds. My hamstrings were toasted...
    I was popping up and a little off the seat a bit. Not sure how to combat that, or what I'm doing wrong.. must be a body positioning thing as I'm opening up and driving backward... possibly my body angle is a little off?
    Lots of stretching and took an ice bath later on.
    lower back sore today...
    Very happy with these numbers... I was going for 4000 so the extra 362 was a great thing.

  • WOD 27th Workout

    4x350 Row
    1)1:10
    2)1:02.7
    3)1:10.5
    4)1:11.8

    Power Clean 3rm #155

    WOD: 66% of 3rm

    Max reps for 3 minutes.

  • 21-15-9 RUN, KB, Bear, Burpee, Run Workout

    21-15-9 RUN, KB, Bear, Burpee, Run

  • Steamer Workout

    Pre-WOD: 5 X 5 Front Squats 65-75-85-95-105 (did 105 as a set of 2, then a set of 3... Sore legs!)

    3RFT
    400 Meter Run
    15 Dumbbell Squat Cleans (25#s)
    12 Pull Ups (used band after 1st round... so tired)

    For some reason, I felt like I was going to die during this wod. Maybe the heat?

  • Saturday AM Fun Workout

    21-18-15-12-9-6-3
    G2OH (@25# plate)
    burpees

    Post Wod:
    Ab work led by Coach John!

  • Manion Workout

    7 rds
    400m Run
    29 back squats #135

  • Conditioning Workout

    21-15-9
    OHS, 135#
    HSPU

  • Snatch Max Workout

    1 rep max @ 187lbs (85kg)