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

  • April 1st 2014 Workout

    Strength

    Ohs 3x6
    2 min rest btw sets

    *worked on form @ 65lb

    WOD

    Teams of 2
    50 pull ups/20 muscle ups
    50 alternating db snatches
    50 pistols
    50 hang squat cleans with dbs(one in each hand)
    50 pull ups/ 20 muscle ups
    1 person works for 40 seconds. Other rests.

    *pull ups with blue band
    *30lb dumbbell snatches
    *pistols with band
    *25lb in each hand squat cleans

  • CF Santa Clara Workout

    Clean + Jerk (did squat clean and jerk...1rm was 113#)

    Helen
    400m run
    21 kb swings (used 16kg kb)
    12 pullups (used thinnest band)
    Finished in 13:52

  • CF Santa Clara Workout

    Clean + Jerk (did squat clean and jerk...1rm was 113#)

    Helen
    400m run
    21 kb swings (used 16kg kb)
    12 pullups (used thinnest band)
    Finished in 13:52

  • CF Santa Clara Workout

    Clean + Jerk (did squat clean and jerk...1rm was 113#)

    Helen
    400m run
    21 kb swings (used 16kg kb)
    12 pullups (used thinnest band)
    Finished in 13:52

  • Track (Hurdle Drills/Sprints, Discus) Workout

    Track & Field
    3 Laps of the large Infield + Dynamic Stretching
    Hurdle Drills at 0.84m (2xeach)
    Hurdle Runs at 1.00m (1-step)
    3xBlock Sprints to First Hurdle (1.00m)
    3xBlock Sprints to Second Hurdle (1.00m)
    2xBlock Sprints to Third Hurdle (1.00m)
    Discus Throws (1.5kg)
    Back Flips
    3x10 Pullups
    1 Lap of the large Infield + Static Stretching

  • Track (Hurdle Drills/Sprints, Discus) Workout

    Track & Field
    3 Laps of the large Infield + Dynamic Stretching
    Hurdle Drills at 0.84m (2xeach)
    Hurdle Runs at 1.00m (1-step)
    3xBlock Sprints to First Hurdle (1.00m)
    3xBlock Sprints to Second Hurdle (1.00m)
    2xBlock Sprints to Third Hurdle (1.00m)
    Discus Throws (1.5kg)
    Back Flips
    3x10 Pullups
    1 Lap of the large Infield + Static Stretching

  • Track (Hurdle Drills/Sprints, Discus) Workout

    Track & Field
    3 Laps of the large Infield + Dynamic Stretching
    Hurdle Drills at 0.84m (2xeach)
    Hurdle Runs at 1.00m (1-step)
    3xBlock Sprints to First Hurdle (1.00m)
    3xBlock Sprints to Second Hurdle (1.00m)
    2xBlock Sprints to Third Hurdle (1.00m)
    Discus Throws (1.5kg)
    Back Flips
    3x10 Pullups
    1 Lap of the large Infield + Static Stretching

  • 040214 Workout

    Strength- Dynamic Squat
    1) Back Squat- 12×2 @50% bar weight + ~25% chain weight
    70 Bar + 40 Chain

    2a) Box Step-Ups- 3×12
    2b) RDLs- 3×15 @ 70

    Met-Con
    15-12-9
    Pull-Ups (Blue)
    Wall-Balls (20/14) Rx
    *Walking lunge across and back after each round (35/25 DBs) Rx
    -For time-

  • MARTES 1 DE ABRIL 2014 Workout

    CALENTAMIENTO
    SKILLS: RING FORWARD ROLL
    WOD: 9 series de:
    9 Toes To Bar
    20m Waiter Walk
    9 KTB Swing
    9 Box Jump
    9 Push Up

  • 3 attempts 1 max deadlift Workout

    There is no description for this WOD as it is stat.