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

  • 3 WODS - 7/21/11 Workout

    1) 30 Clean and Jerks - 95 lb EMOTM 5 burpees [10:56]

    2) 10 minutes of EMOTM 5 Pull-up, 10 Push-up, and 15 Squats [10:00]

    3) 30 DB Snatch - 25 lb [4?]

  • Double Unders, Squats and Situps Workout

    100 double-unders
    100 squats
    100 sit-ups
    75 double-unders
    75 squats
    75 sit-ups
    50 double-unders
    50 squats
    50 sit-ups
    25 double-unders
    25 squats
    25 sit-ups

  • Push prees metcon Workout

    15-12-9-6-3 push press at 45kg
    Between set 10 steps walking lunges front rack barbell

  • Max Ground to Overhead Workout

    3 mins max reps ground to overhead (105/75)
    rest 2 mins

    2 rounds

    Score is total # of reps.

  • Conditioning + gymnastics + weightlifting + strength Strength

    AM: 70 min
    WU for 25 min
    1.Conditioning
    A. Every 3 minutes for 30 minutes:
    15 cal Ski-erg
    12 Double DB Squats - 2 x 10 kg
    Times: 1.49, 1.45, 1.44, 1.43, 1.42, 1.41, 1.38, 1.36, 1.35, 1.31
    Cool down for 15 min

    PM: 160 min
    Warm up EMOM14 + 10 min mob
    - 25 bfly

    1.Gymnastics
    A. RMU practice
    - Drills: RS, TWB, HTR
    - 2 swing + 1 MU x 15
    - Total of 15 MU

    2.WL
    A. Every 2 minutes for as long as possible:
    Clean + 2 Shoulder to overhead
    - Start at 45 kg, work up 2,5 kg at a time

    3.Strength
    A. Deadlift
    4 RM (Max 3 sets)
    85 95 195 110 kg

    B. 3 sets:
    Deadlift x 2 @ 4RM weight (Fast!) - 110 kg
    - Rest 15 s-
    4 High box jumps
    30" + 15 kg plate
    - Rest 3 min-

    4.Accessory
    A. Single leg reverse hyper 4 x 15+15 - 30 kg
    B. Side plank hip raises 4 x 15+15
    - Rest 60 s. between movements-

  • Team Series Event 1 (main site Thursday 180920) Workout

    Complete as many reps as possible in 7 minutes of:

    All athletes can complete this workout as prescribed. Newer athletes can complete the scaled version, which allows for stepping down and up from the floor, as well as stepping instead of jumping over the barbell each rep.

  • Swings & Thrusters Workout

    For TIme

    50 Swings @24
    100 Thrusters @40
    50 Swings @24

  • 07.21.2011 WOD SDHP/HSPU Workout

    WOD:

    21.15.9

    SDHP 115/75

    HSPU

    Then:

    3 Rounds

    1 min max Push-up 72

    1 min Plank Holds

  • Front Squat/Push Press Ladder Workout

    WOD:
    10-9-8-7-6-5-4-3-2-1
    Front Squat
    1-2-3-4-5-6-7-8-9-10
    Push Press

    1 round is the combined front squat and push press (i.e. 10 front squat and 1 push press)

    Rx - 115/75

    Wrist killer... Heavy weight for me but I wanted to give it a shot as long as my form wasn't way off - it took me forever and form could have been better but overall I was happy with it.

  • "Grace" Workout

    Men's WOD:

     "Grace"
   Complete 30 <a href='/journal/movements/16'>Clean &amp; Jerk</a>s at 135# for Time

   Aaron 7:00/ Ryan 8:30 (PR)

    Ladies WOD:

     15 Min AMRAP of
 5 Hand Release <a href='/journal/movements/1175'>Push ups</a>
 10 <a href='/journal/movements/1689'>Burpees</a>
 15 <a href='/journal/movements/237'>DB Push Press</a>