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

  • 15-12-9-6-3 of Front Squat 115 lbs and Chest to Bar Pullups Workout

    15-12-9-6-3 of Front Squat 115 lbs and Chest to Bar Pullups - goal is to go fast and to go unbroken as well.
    I did this and I was a bit sore this morning and my rt shoulder was in pain and not quite right. I stretched A LOT and did my best to get nice and warm since this was a short and fast workout.
    I probably should have used 135 lbs for the FS but I read this and liked the couplet and did it. Either next time I'll go to 135 or I'll go from 18 down using 115, or both go from 18 and also use 135.. but I might end up breaking the sets but that would be ok too if I'm pushing the pace.
    All unbroken and I did it in about 5:31
    Some quick stretching and then back home to facetime, and get ready for the meeting/ presentation.

  • 03.06.2014 Workout

    WOD
    Tabata
    Burpee box jump overs (24/20)
    Sit up

    RX. 139.

  • GW amrap ohs, ttb, power clean, burpee hand release box jump Workout

    Strength
    EMOTM 12
    minutos impares 5 ohs con 40kg
    minutos pares ttb de 10 a 15 (hice 12 12 12 10 10 10)
    WOD
    AMRAP 5
    1/1 2/2 3/3 ...
    Power clean 60kg
    burpee hand release box jump
    (hice 45 rep)

  • 03.07.2014 Workout

    WOD
    Open 14.2
    3min
    2 rounds
    10 OHS (95/65)
    10 C2B pull-ups
    3min
    2 rounds
    12 OHS
    12 C2B
    3min
    2 rounds
    14 OHS
    14 C2B... until you can't get the 2 rounds w/in 3min

    RX. Didn't get any C2B. I was plenty high, but need to pull forward. Will try again doing a chin-up and mini kip at the end.

  • Abmats, box jumps, wallballs, lunges Workout

    Group warm up, then;

    For time

    50 Abmats

    40 Box jumps 24/20 (12")

    30 Wallballs 20/14 (10#)

    20 Lunges (L/R=2 reps)

    30 Wallballs

    40 Box jumps

    50 Abmats

  • 14.2 Open WOD OH Squats & C2B Pull Ups Workout

    For as long as possible:

    From 0:00-3:00
    2 rounds of:
    10 overhead squats, 95 / 65 lb.
    10 chest-to-bar pull-ups

    From 3:00-6:00
    2 rounds of:
    12 overhead squats, 95 / 65 lb.
    12 chest-to-bar pull-ups

    From 6:00-9:00
    2 rounds of:
    14 overhead squats, 95 / 65 lb.
    14 chest-to-bar pull-ups

    ... follow same pattern

  • 03072014 WOD Workout

    For as long as possible:

    From 0:00-3:00
    2 rounds of:
    5 bench press, 135 lb.
    5 pull-ups

    From 3:00-6:00
    2 rounds of:
    6 bench press, 135 lb.
    6 pull-ups

    From 6:00-9:00
    2 rounds of:
    7 bench press, 135 lb.
    7 pull-ups

    Etc., following same pattern

    ** 8 bench press

  • CF Santa Clara Workout

    2 Clean
    2 Jerk
    10 Deadlift
    EMOM 10min
    (Used a 63# bar)
    +
    In 10min find your heaviest Clean and Jerk
    (Got up to 93#)

  • WOD Workout

    In the hotel room:

    25 burpees
    40 sit-ups
    30 incline push-ups
    50 squats

    Did each one during a running 3 minute clock

  • swimming with my kids at the Y for about 1:30 Workout

    I went to the Y and swam with the kids for about an hour and a half.
    Good time overall.
    Active Recovery