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

  • TTP Strength week 4 + Jacked gymnastics Workout

    Morning: 35 min walking

    Afternoon: 130 min

    1.Skill
    A. Ring muscle up practice for 50 min
    - Progressions
    - Ring muscle up 7 x 1 reps
    B. Jacked Gymnastics: strict negative box assisted ring MU
    3 2 2 2

    2.Conditioning
    A. 5-minute AMRAP
    2 – 4 – 6 – 8 – 10 Power snatch @ 60/40kg (135/95lbs) > 25 kg
    6 – 12 – 18 – 24 – 30 Toes to bar
    Result 1: 2 snatch @ round of 8
    Result 2: 1 snatch @ round of 8

    Rest 3-minutes before part B

    B. 5-minute AMRAP
    15 cal Row
    10 Front squat @ 60/40kg (135/95lbs) > 35 kg
    5 Handstand push up
    Result 1: 2 rounds
    Result 2: 2 rounds

    Rest 3-minutes before part C

    C. 5-minute AMRAP
    6 Hang power clean @ 60/40kg (135/95lbs) > 30 kg
    6 Push jerk @ 60/40kg (135/95lbs) > 30 kg
    36 Double unders
    Result: 3 rounds + 2 push jerk

    Rest 3-minutes then repeat 2 out of the A → B → C (for total of 5 AMRAPs)

    3.Cool down
    A. Easy Assault bike, row or walk for 5 – 10 minutes

  • Run 5K Workout

    For Time

    Run 5Klm

  • Wendler - Shoulder Press Workout

    Week 1: 45kg x 5, 50.5kg x 5, 57kg x 6

  • Clean & Jerk into Burpee Box Jump Workout

    5,4,3,2,1 reps of the following:

  • Interval Running Workout

    10 rounds of the following:

    • 1min run (18km/h ~ 300m)
    • 1min rest

  • 10.04.11 WOD Workout

    21.18.15.12.9.6.3
    Ground to Overhead
    3.6.9.12.15.18.21
    HRPU
    5 min Rest
    100m Sprint on the min for 9 min, total of 10 rnds

    Doing this one RX @ 75# for the G2OH was definitely tough. I power snatched every one though, might of gone a little faster towards the midway point with clean and push press, but I just figured I'd keep with the power snatch :)
    The HRPU kicked my butt reallly realllly badly. My push ups suck so much...

    The sprints, never took longer than 15 seconds to do any 100m. Woot.

  • 3 mile Run Workout

    3.2 miles around neighborhood w/ Ellie @ decent pace (hilly)

    Average pace of 8:57/mile

    http://connect.garmin.com/activity/120161242

  • 10.05.11 WOD Happy Birthday Cami Workout

    Happy 19th Birthday Cami

    5 Rounds for Time:

    10 Wallball 20/14

    10 KBS 1.5/1pood

    10 Box Step-up w/ KB

    100m Walk with KB in 1 hand (switch as needed)

    10 Pull-up

    And yes you have to walk back with the KB to start the next Round…..

  • 10.04.11 Endurance Workout

    20 Double Unders
    30 Wall BALLS 14#
    20 Toes 2 Bar
    30 Box Jumps 20"
    20 KB SDHP 1.5 POOD
    30 Burpees
    20 Pull-Ups
    Tire Pull till end of rope

    Start with DU's & complete as many reps as you can in 3 minutes= 62 reps
    1 min rest
    then start with DU's again & complete as many reps as you can in 6 minutes= 101 reps
    2 minutes rest
    Start from beginning again and finish with entire WOD for time

  • Run-N-Jerk Workout

    Pre-WOD:
    20 minutes to work up to heavy Clean & Jerk

    95# clean (PR) but wore myself out trying to get that so didn't get it overhead. Next time!

    WOD: 5 minute clock
    - 800 meter run
    - Clean & Jerk (135/95):max reps with time remaining

    75#, I think I got 5

    Record reps during WOD. Record a 1-rep C&J as a stat.