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

  • DL Friday! Workout

    10,9,8,7,6,5,4,3,2,1
    Deadlift 225/155
    Over the Bar Burpee
    Box Jump 24/20

    I felt solid on this one...def excited my hip flexor is on the mend!

  • WOD 1 Workout

    Mo/Stability/CD:
    back roll to reach, asst. long squat, calf crush, spiderman, pass throughs, cobras, pvc good mornings

    Strength/Skill:
    deadlift 85

    WOD
    3RFT
    21 push ups
    21 box jump 14/24
    15 thrusters 65/95
    15 ring rows
    9 snatch 65/95
    9 bar facing burpees

  • Chelsea Workout

    Every minute on the minute for 30 minutes, complete the following:

    5 pullups
    10 pushups
    15 squats

    The faster you complete, the more rest you get. E.g., You complete 5/10/15 in 1:25, you get 35 seconds to rest before next round kicks off.

    10 minute cool down, then run to the lantern and back!

  • Team Suckday ... I mean Team Sunday Workout

    A lil' team WOD'in today for the Sunday 'fun'.

    Warm Up:
    It's Sunday ... do your thing that needs to be done (jump ropes for me)

    Mobility:
    Foam roller for lower back and neck/shoulders
    Pain ball ... everywhere
    Shoulders on bands
    Sit in squat

    MetCon:
    Teams of 3 with 1 person working at a time.

    180 Thrusters (65 LBs/45 LBs)*
    150 Burpees*
    400 Double Unders*

    *I did 80 of our Thrusters (because I knew I'd hurt us in the DUs portion). We all did 50 Burpees each. And, I maybe got 100 double unders ... maybe. Might've been as low as 75.

  • superbowl WOD Workout

    6 rounds of:

    • run 1/4 mile (with 5lb ankle weights on arms)
    • 5 strict press (30lb DB's)
    • 10 bicep curls, 5 ech arm (30lb DB's)
    • 5 clap push ups with 5lb weights on arms
    • 10 tricep dips
    • 10 leg raises

  • Jackie Workout

    1000 meter row
    30 thrusters 30#
    50 pull-ups

  • Chelsea Workout

    Every minute on the minute for 30 minutes, complete the following:

    5 pullups
    10 pushups
    15 squats

    The faster you complete, the more rest you get. E.g., You complete 5/10/15 in 1:25, you get 35 seconds to rest before next round kicks .off.

    10 minute cool down, then run to the lantern and back!
    Completed all rounds and run

    **fell behind by two, then around the last three rounds tore a callus so i skipped the last 15 pullups

  • Mercifully Mellow Monday Workout

    Today was pretty chill at the box, especially relative to the end of last week and Sunday.

    Warm Up:
    2x
    10 Squats
    10 Burpees
    10 American Kettle Bell Swings

    Mobility:
    Pain ball on feet
    Sit in squat
    Abductor stretch

    Max Effort:
    1 Rep Max Back Squat (Low-bar)
    285 (PR by 30 LBs!)

    Extra:
    3x (add weight each round if possible)
    The Bear (7x of Power Clean, Front Squat, Press, Back Squat, Press) = 1 round)
    95 LBs, 95 LBs, 75 LBs (shoulder hurt a bit so I did not follow the up your weight guidelines)

  • 18mi Long Run Workout

    18 miles downtown on 2012 Pittsburgh marathon course.
    Time: 2:48:00
    Avg. Pace: 9:20
    Elevation: 613ft

    http://connect.garmin.com/activity/147417143

    Splits pretty consistent. Felt good entire run. Hamstrings got a little tight from hills, but not to bad. Sub hill repeats in for mile repeats on Thursday. Was able to finish strong, still had more in the tank.

  • Hangover Cure Workout

    Squat Clean
    3-3-3

    • 205 x 3, 225 x 3, 250 x 1, 235 X 3

    For time:
    30 Handstand push-ups (sets of 5-10)
    40 Pull-ups (29 unbroken)
    50 Kettlebell swings, 1.5 poods (overhead) (all unbroken)
    60 Sit-ups (unbroken)
    70 Burpees (sets of 10 and sets of 7 towards end)

    • worked on double unders with the new rope (got 37 unbroken) and muscle ups. I strung 3 together for the first time but didn't go for 4. Did 6 min AMRAP of 10 DU and 2 muscle ups. Got 4-5 rounds