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

  • "Oh Boy" Workout

    For time:
    12 Thrusters 135#
    24 ring dip
    9 Thruster 165#
    18 ring dip
    6 Thruster 185#
    12 ring dip
    3 thruster 205#
    6 ring dip

    Scaled to: 135, 135, 155, 165

  • Bench Press 10 rounds of 2 reps with 60 secs. rest between sets. Workout

    NOT on the minute.. I actually took about 60 seconds rest after finishing each set.. so for about 15 seconds of work then 60 seconds rest for each round of 10 rounds. (last time I did 4 rounds with 185)
    VERY LITTLE WARM UP AT ALL
    175 x 2 for first 4 rounds
    185 x 2 for 2 rounds
    190 (PR) x 2 for 4 rounds (I did use a spotter, just in case but never needed it.)
    Barely got the last rep... but I got it.
    I might have SLIGHTLY bounced a couple times here and there, but I was trying to NOT do that. Gotta work on the press of the chest. I might incorporate a little work off the chest with light weight. Like lower down slowly, wait at the bottom and explode out for a few reps of medium weight to get used to getting super tight and then exploding out.

    I warmed up with bar x 6 with getting nice and tight and working on form for all warm up sets
    95 lbs x 6
    135 x 5
    155 x 4
    (I was going back and forth between doing a set of bench press and then doing a set of squats to warm up and get used to the movements)
    Not much warming up other than stretches and a little bit of DU and

    I took about 10 minutes break and then went right into the Back Squat WOD

  • Custom WOD Workout

    WOD

    30 DB Snatch @ 50
    10 Situps
    20 DB Snatch
    20 Situps
    10 DB Snatch
    30 Situps

    4:21

    Rest 2 min (6:51)

    Bear Complex of

    Deadlift/Power Clean/Hang Clean/Push Press @ 115

    on the min do 5 burpees

    until clock hits 15 min

    23 total bear complexes

  • Angie Workout

    100 Pull-ups
    100 Push-ups
    100 Sit-ups
    100 Squats

    For Time Complete all reps of each exercise before moving to the next

  • CF Santa Clara Workout

    3,6,9,12,18………

    Push Press (95/65lbs)
    Box Jump Overs (scale to jump or step up and over)
    As far as you can go in 12min
    Made it into 21

    Then, straight away:
    Find you heaviest 1Rep Push Press in 10min
    Max weight was 70#

  • Piha-wod Workout

    21-5-9

    8 kg kettlebell

    One arm KB swing
    V-up
    KB clean
    Push-up
    KB sumo deadlift high-pull

  • Thursday 131017 Workout

    A. Push Press 3-3-3-3-3
    B. 5 rounds: 30 kettlebell swings 24/16, 30 sit ups

  • We15 Day 4 Workout

    1) 10 minutes to establish a 2RM UB Hang Snatch (top of knee).
    95x2 115x2 125x2 135x2 145x2 155x1

    2) 10 minutes to work to a near maximal Jerk Triple from blocks/rack (each rep may be dropped).
    135x3 155x3 185x3 205x3 225x3

    3) Helen
    *i didn't start the clock but I think it was sub 10min

  • Chipper - DL/PU/WB/BJ/DU Workout

    For Time: 10 Deadlifts (225/185) 20 Pull Ups 30 Wall Balls (20/14) 40 Box Jumps (24/20) 50 Double Unders 40 Box Jumps 30 Wall Balls 20 Pull Ups 10 Deadlifts
    15:55
    DL: 115
    WB: 20# med ball squat
    Back/neck issues this week

  • Perjantai 16.6 Workout

    200m run
    15 squat snatches 60/45
    400m run
    20 power cleans 60/45
    800m run
    30 front squats 60/45
    1000m run
    40 deadlifts
    1600m run
    50 burpees over bar