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

  • 9.12.11 wod cleans burpees and run Workout

    5 rounds with 2 min rest after each round

    5 power cleans 155#
    10 burpees
    100m run

    I felt fine on this one, and I was hauling some serious arse on the run/sprint. The two minute rest between rounds was actually a little too long IMO. Ninety seconds would have been better. What's really funny is that I used to think 2 mins. between sets of an exercise was on the shorter side in terms of rest...now it feels like an eternity!

    The aspect I did like about this one is that there wasn't any incentive to coast or meter out my energy. Knowing I had a rest allowed me to blow it out full blast. I would like to see more of this type of workout in the future. It is more explosive, and less endurance focused. During many of our WOD's I feel like I'm saving myself for later rounds. I sometimes find that I actually do more work in the last round than the prior ones, when the end is closing in and I realize I have excess energy to burn.

  • 09.13.11 WOD Get In Here & Do Work! Workout

    20 min AMRAP

    10 Reverse Wallball 20/14 10ft

    10 KBS 1.5/1pood @18 Kg

    10 Box Jump 24/20

    10 Rds + 5 Reverse wall balls @18Kg

  • Linda Workout

    10-9-8-7-6-5-4-3-2-1

    Deadlifts @ 1.5x bodyweight = 265 lbs
    Bench press @ bodyweight = 175 lbs
    Power cleans @ 3/4 bodyweight = 130 lbs

  • Snatch Balance-Run Workout

    Snatch Balance
    3-3-3-1-1

    135-155-115-145-165

    Then run 1mile for time.

  • 6-21-2011 Workout

    5 Rounds for time of:

    10 Back Squats #185
    15 Ring Dips
    20 Pullups

  • Dead Lifts and Jumping Lunges Workout

    20 secs Dead Lift @ 225lbs
    10 secs rest
    20 secs jumping lunges
    10 secs rest

    8 rounds

  • Skill Work - Over Head Squat/Double Unders Workout

    OHS (3 rounds of 10 reps at 105lbs)
    Double Unders (3 rounds of 30 reps)

  • 9.12.11 wod cleans burpees and run Workout

    5 rounds with 2 min rest after each round

    5 power cleans 155#
    10 burpees
    100m run

    Did pretty well, was trying to chase coach A and Burt, but failed by like a minute. Did almost all the power cleans unbroken, but my 100m runs sucked at the end and really cost me some time.

  • Deadlifts & T2B Workout

    Five rounds for time of:

    15 Deadlifts (185/135)
    15 Toes to bar

  • 9-12-2011 Olympic Lifting Workout

    Warm Up:
    Dirty Dancing Drill
    Rock and Roll Drill 3x (10 with 35 LBs bar, 20 with 45 LBs bar)

    Snatch:
    1-1-1-1-1-1-1-1 at 70% of one rep max
    80 LBs

    Snatch Grip Deadlift (yay, more effing deadlifts … ugh):
    3-3-3-3-3-3 at 90% of one rep max
    100 LBs

    Heaving Snatch Balance (hello, suck):
    2-2-2-2-2
    3x 45 LBs, 2x 75 LBs