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

  • CFW Hump Day Workout

    ME: Push Press - 115. Not a PR but im ok with that

    then:

    12 min AMRAP

    7 C2B - i was able to get a few actual C2B; improvement!!

    14 KBS 24/16kg

    21 Double Unders

  • Annie Workout

    Double Unders/Sit Ups
    50/50
    40/40
    30/30
    20/20
    10/10

    DUs just kill my time ... must get them right!

  • Push/pull/sit Workout

    40 pushups (20+ 5s and 7s)
    25 pullups
    30 hand-release pushups
    50 asst'd pullups
    100 situps
    21:20

  • OHS & Wallball/Double under Workout

    Overhead Squat
    8x3, going up in weight each set.
    Ended on 225#

    10min AMRAP
    15 Wall Balls 20#
    30 Double Unders

  • Muscle ups & Row Workout

    15min, EMOM
    AMRAP Muscle Ups
    Did 26 reps total.

    3rds
    2min row for max distance

    1704m

  • Rock Climbing at Brooklyn Boulders all day Workout

    I went to Brooklyn Boulders with Kendall and we did A LOT of climbing. We did a lot of bouldering, and then she did a bunch of belayed wall climbs. She got a lot better throughout the day. The back area was the best for her.
    We took a break and had lunch at Dinosaur BBQ.
    Lots of fun and I was doing pretty well on a bunch of V3 bouldering routes.
    I still need to work on using my legs more.
    Great time out.

  • 10 rounds of EMOM: (using 42.5 lbs dumbells) 5 DL, 5 HPC, then 5 PP using 115 lb barbell from the rack Workout

    I did 10 rounds of EMOM:
    (using 42.5 dumbells): (63% BW)
    5 DL, 5 Hang Power Cleans
    (using 115 lb barbell off the rack) (85% BW)
    5 PP (some reps were push jerks occasionally) - no wrist wraps and only chaulk

    Good WOD. Fast lunchtime WOD at downtown Eastern Athletic gym

  • Wallball, Run Workout

    Five rounds for time of:

    25 Wallball shots, 20 pound ball
    Run 400 meters

  • 5's Workout

    5x5 Bench Press at 225

    5 mile run - 55 minutes

  • Tower26 - swimming Workout

    Wow... this was a frustrating day. Arrived slightly late and missed the entire warm up. Jumped in for kicking only... jeez that is tough! I had no idea!

    And then we went into to ankle straps and buoy work... by the time we were finished I felt like I was drowning - taking in water up my nose. Ugh.

    I also discovered that I'm a 'swinger'. As Coach Gerry explained, it's not necessarily a bad thing - as long as it doesn't effect the mechanics of your hips. For me it doesn't... the problem is I hit hands with other people swimming the other direction. It hurts. And that sucks. Will have to work on that.