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

  • chins + 100 pushups Workout

    5 5 5 5 5

    can't do just body weight yet for 5 - got four and failed. can do 5 w blue band real easy, double orange is okay too.

    100 pushups, 200m run every time have to rest. 22:10 (only got 90 or so)

  • 08.06.2013 Workout

    4RFT
    10 Right DB Snatch (55/35)
    15 Hang Cleans (135/95)
    10 Left DB Snatch
    15 GHD Situps

    35#, 85#. Will get to 95# eventually.

  • Annie Workout

    I did this after a more technical WOD with ladder of 3 DL, 2 HPC, 1 Jerk
    I did this in about 4:30
    a few hiccups on the DUs but not too many and I was pretty fast on the situps, considering I did 100 T2Rings yesterday morning.
    Good time overall. I was feeling pretty well for a fast recovery on this one too.
    I stretched for a few minutes and then went home to make the kids breakfast

    last time done on 5/6/13
    Post WOD: Annie
    (50-40-30-20-10) DUs + Situps (I do mine anchored)
    4:25
    I was moving well, and my situps were pretty fast. I had 2-3 trip ups on the jumprope but nothing too big. I think my PR was in the high 3 minutes a while ago.. can't miss any DUs for that, and have to CRANK.
    Fun finish.

  • 8/9/19 Workout

    Warm up(8)
    3rds
    20 plank taps
    10 mountain climbers
    5 hollow rocks

    Mobility(4)
    1:00 min samson
    :30 butterfly stretch

    Workout
    c/o Alchemy 365
    A20:
    30-20-10 reps:
    Hang Power Cleans
    Butterfly Sit-Ups
    Push-Ups

    Finisher
    30 cuff iso
    60 cross crunch
    1:00 ham stretch

  • Bike Workout

    9.75 miles on Steve's Bike

  • Clean/Jerk + ab ripper Workout

    30 x hang clean and jerk (50lb DB)
    7:13
    -tough...if want to do 50 reps, must go to 40lbs...doing 2 reps towards end

    p90x ab ripper

  • snatch and burpee bar hop Workout

    400 Meter Time Trial 1:21 went out to hard.

    21-15-9 snatch and burpee bar hops

  • running + Kettlebell +sit-ups Workout

    Run 800 meters
    63 Kettlebell swings (35/55#) 36 Sit-ups
    Run 400 meters
    42 Kettlebell swings (35/55#) 24 Sit-ups
    Run 200 meters
    21 Kettlebell swings (35/55#)
    12 Sit-ups

  • Thrusters and CTB Pull Ups Workout

    4rds for reps
    30s KB Thrusters 1.5pd
    30s rest
    30s CTB Pull Up
    30s rest

    22-17-17-17 = 73

  • Hang Power Clean 5x3 Workout

    95(1x) 115(4x)