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

  • 7/22/13 WOD - Karen Workout

    150 Wall Balls at 12#

    13:51

  • 7/29/13 WOD Workout

    7 Rounds for Time

    7 Pull Ups
    7 Push Press at 65#

    10:32

  • WOD Workout

    Deadlift (155 lbs) 25 - 20 - 15 - 10 - 5
    Double unders 20 - 40 - 60 - 80 - 100
    Wallball (20 lbs) 25 - 20 - 15 - 10 - 5

  • 07/29/2013 Workout

    Squat clean 3x3 @75%, 2x2 @80% (100, 110#)
    Jerk behind neck (hold split for 3s) 3x3 @75%, 2x2 @80% (100, 110#)
    1x20 back squat (95#)
    Snatch deadlift 1x5 @100%, 2x5 @105% (95, 105#)

    10-9-8-7-6-5-4-3-2-1
    HSPU
    T2B

  • oly lifting / conditioning Workout

    Strength
    5-5-5 Bench Press (70kg)
    3-3-2-1 Back Squats (100kg - 110kg - 120kg - 130kg)
    3-3-3-2-1-1 cleans (70kg-80kg-90kg-100kg-110kg-115kg)
    3x3 weighted pullups 20kg (2 minutes b/t)

    midline
    3x8 weighted back extensions

    workout
    5 rounds:
    30 DU's
    10 T2B

  • 07.30.2013 Workout

    For time:
    10 Burpee-over-box-jump (24/20)
    200m run
    20 Push Press (95/65)
    200m run
    30 Deadlift (135/95)
    200m run
    40 Floor Swipes (135/95)
    200m run

    24", 68#, 98#, 78#. Couldn't floor press up the weight after the push presses so had to take it down to 78#. Slow transitions bc of treadmill and weight changes. Ran at 6:39ish pace

  • California Mix up WOD #1 Workout

    I did this one mostly on my own and then got Kendall to do her own WOD after:
    I think I did 7 rounds of:
    I did 50 DUs
    I used a 20 lb KB and did 10 KB snatches each arm
    8 HSPUs against the tree

    Post WOD - kendall's WOD:
    kendall did 5 rounds of:
    14 split jumping lunges
    8 20 lb KB deadlifts
    sprint to the end of the walk and back (about 200' total)
    She did well but was jerking a bit and rounding with the DL and she was getting a little confused with the split and landing low enough.

    fun stuff - i love working out with her.

    lots of swimming later on after this at the pool

  • California Mix Up WOD #2 Workout

    I did a quick WOD with Kendall of:
    7 rounds of:
    10 box jumps (about 20")
    10 med ball tosses (i used a 13 lb ball and just squatted and thrustered it up about 10' into the air and continued)
    10 parrallette pass throughs fun stuff

    and then I did: parallette HSPUs and DUs

    lots of swimming after at the pool

  • 2 Mile Run Workout

    Run 2 miles

  • WOD Workout

    Strength:
    3 Press @ 70%
    3 Press @ 80%
    3+ Press @ 90% (As many reps as possible) 7x95

    Conditioning – 10 Rounds For Time:
    3 Hang Power Snatch (135/83) @85
    3 Burpees

    Post-Workout – AMRAP in 2 Minutes:
    Strict Pull-Ups (18)