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

  • Saturday Fun Day Workout

    30 x Snatches
    50 x Pull-ups
    30 x Thrusters

    Drop the bar once go run 200m for both barbell movements

    Drop off pull-up bar twice go run 200m

  • BS-Hang Snatch-Metcon Workout

    A.Back Squat
    *Set 1 – 5 reps @ 70-75%
    *Set 2 – 3 reps @ 80-85%
    *Set 3 – 1 rep @ 90-95%
    Sets 4-8 – 3 reps @ 85%
    Rest 2 minutes between sets.

    75kg-86-96-91-91-91-91-91

    B.Every 30 seconds, for 5 minutes (10 reps), complete:
    Hang Snatch x 1 rep @ 75%
    (perform from just above the knee)

    45kg, all reps successful

    C.Three sets of:
    Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch
    Rest 45 seconds
    Strict Ring Dips x 10-15 reps
    Rest 45 seconds

    66kg, 15/15/10

    D.Three sets for max reps of:
    30 seconds of Pull-Ups
    30 seconds of Rest
    30 seconds of Burpees
    30 seconds of Rest

    12/13
    12/14
    11/14

  • Skills-Hang Clean-PP-Jerk-Metcon Workout

    A.Three sets, not for time, of:
    Handstand Walk x 10-15 Meters
    L-Sit x 15-30 seconds
    15′ Rope Climb x 2 ascents
    (start climbs from a seated position)

    missed...was late

    B.Six sets of:
    Hang Clean + Push Press + Jerk
    (perform from high hang – keep chest vertical)
    Rest 2 minutes

    50-55-60-63-65-66(F push press)...65 is new PR for push press

    C.Two sets for times of:
    100 Double-Unders
    75 Kettlebell Swings (24/16 kg)
    50 Push Press (75/53 lbs)
    Rest 5 minutes

    7:38, 7:41

  • Painhouse Workout

    3 Rounds for time

    200m
    Down and back tire flips
    200m
    20 box jumps 30in
    200m
    20 Hand release P-ups
    200m

    C/O
    50 4c Leg Lifts
    100 bicycles

  • Pull Ups-DU-Metcon-L Sit Workout

    A.Three sets for times of:
    15 Pull-Ups
    50 Double-Unders
    Rest 3-4 minutes

    1:15 (UB pull ups, tripped 2x), 1:38 (tripped 2x), 1:15 (broke pull ups, UB DU)

    B.Complete as many rounds and reps as possible in 20 minutes of:
    4 Toes to Bar
    8 Handstand Push-Ups
    16 Kettlebell Swings (32/24 kg)

    7 rounds + 11 reps

    (Compare your results to May 19, 2012.)

    C.Three attempts at:
    L-Sit x Max Hold
    Rest as needed

    0:35, 0:38, 0:20

  • Snatch-Clean-FS-RDL Workout

    A.Take 15-20 minutes to build to today’s 1-RM Snatch
    worked up to 60kg (F) so made one at 58 and called it

    B.Take 15 minutes to build to today’s 1-RM Clean
    got under 81kg twice but couldn't stand it up

    C.Front Squat
    * Set 1 – 3 reps @ 75%
    * Set 2 – 2 reps @ 85%
    * Set 3 – 1 rep @ 90%
    * Set 4-8 – 1 rep @ 95-105%
    Rest 2-3 minutes between sets
    worked up to 90kg, failed 91

    D.
    Three sets of:
    RDL x 6-8 reps @ 3011
    Rest as needed
    Used 65kg

  • Oct 29 2012 Workout

    Shoulder Press 5x3: 165#

    6 rds for time:

    6 Thrusters-115#
    12 Box Jumps- 24"

  • 10-30-2012 Workout

    800M Run

    12 ATW (Around the worlds... Clean, thruster, back squat, behind the neck press) #135

    800M Run

    9 ATW #155

    800M Run

    6 ATW #175

  • Seahawk Workout

    3 Exercises: squat, push-up, sit-up
    15-12-10-8-5 two rounds
    10 burpees every 5 minutes

  • 102912 Workout

    Strength/Skill

    Hang snatch - 65% x 2 x 4 @ 95#
    Jerk - 75% x 2 x 4 @ 135#
    Back squat - 80% x 2 x 5 @ 185 #

    WOD

    5 rounds for time of:

    15 Hang Squat Cleans @ 75# * i want these performed unbroken, scale weight accordingly *
    20 Ab Mat Sit ups (db anchors required)