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

  • The Assessment Workout

    Skill:
    Heavy single KB Clean & Press
    5 x 3 w/s

    15 minute AMRAP
    10 x kb clean&press (5w/5s)
    15 x squats
    7 x Pullups

    *we will do this workout again on 16MAR on the 25th day of the Paleo Challenge to measure progress

  • Legs Supersets Workout

    Front Squat (2secs lower, explosive up) + Weighted Pull Ups:
    - 70kg x 8 + 20kg x 4
    - 80kg x 6 + 25kg x 4
    - 90kg x 4 + 25kg x 4
    - 90kg x 2 + 20kg x 4
    - 60kg x 10 + BW x 10

    Romanian Split Squat (Barbell on back, 3secs lower, 1sec at bottom, explosive up) + Decline Plate Sit Ups:
    - 30kg x 5 (each leg) + 20kg x 10
    - 30kg x 6 + 20kg x 10
    - 30kg x 7 + 20kg x 10

    Lying Hamstring Curl Machine (3secs lower, 3 secs up) + Side Bends:
    - 3 rounds
    - 10kg x 7 (each leg) + 20kg x 7 (each side)

    THRUSTER + BOX JUMPS:
    - 10,9,8,7,6,5,4,3,2,1 reps of the following couplet:
    - 18kg Dumbell Thruster (each dumbell)
    - 30" Box Jump

  • 10 min AMRAP, toes to bar, air squats, ring pushups Workout

    6 toes to eh
    8 ring pushups (scaledstanding)
    10 air squats

    6 rounds + 4 toes up.

    pushups were hardest.

  • A Nice One After 3 Unintended Rest Days Workout

    So, I normally hit the box Sunday, Monday, Tuesday, Doubler on Thursday and Friday. Unfortunately, I was out of town Sunday and missed (i.e., overslept after staying up until 3 AM on Saturday for the first time in ages!) a Sunday WOD while on the road in Denver and then yesterday happened.

    Excuse the rant ... I'm still pissy about this.

    As the boys basketball head coach, I was required to go to Dove Creek, CO (check out where it is ... BFE to be sure!), which is a 3-3.5 hour drive each away, to hand in three envelopes for my all-star nominations (all-conferecne, all-region, and coach of the year). We (coaches) sat around for 45-60 minutes and tallied the votes together. Then we got to drive home.

    Seriously?!?! In 2012, we can't email our nominations and do a conference call??! WTF?!?!? Ugh ... so, long rant short, I missed a Monday WOD as well.

    But, no matter. Back at it today!

    Warm Up:
    4x
    10 Push Ups
    10 Sit Ups

    Mobility:
    Shoulder with Kettle Bells
    Shoulders on PVC pipe with bands

    Max Effort:
    1 Rep Max Bench Press
    165 LBs
    Failed once at 187 LBs and once at 185 LBs...freaking stuck on this one!

    MetCon:
    100 Pull Ups for Time (PR by 3+ minutes, though!!!)

    Extras:
    Max PERFECT Push Ups
    31 (hard after the pull ups)

  • 7x Complex 10 rounds Workout

    7 Deadlifts
    3 Hang Power Clean
    3 Push Press
    7 Back Squat
    3 Lunge/each

    Max weight 145, I only did 9 rounds.

  • Gymnastic Elements I - Workout

    Opening Gymnastic Work w Coach Chelsea Ross

    Mobility

    *Hollow Rocks/Tabata Holds

    *Head Stand Holds

    *CartWheel to Wall Handstand Walk Drills

    • Kip Work for Pull-Ups

    • Butterfly Work

    • Rope Climb Technique

    Hamstring Mobility

  • SUPER Flight Simulator Workout

    DOUBLE UNDERS (YAY!)

    Reps of:
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    You CANNOT move onto the next set of reps unless you have done the previous set as unbroken. Even if you miss the 49th one of 50, you need to start the set of 50 again.

    There is a 20 minute cut-off

    I did this last year and ended up being stuck on the 15's going down which lead to a DNF.

    This time around, I took enough rest time in between, didn't miss any sets and finished at 12:53. My coach got 11:52 - I want to beat him next time ;) Want to take LESS rest on the way down, especially from the 30's.

    Ended the WOD with some deadlifts. Coach didn't want Opens competitors to get a max effort, so just did 4 sets at 210# to take it easy.

  • Shoulders and abs oh my Workout

    5-5-3-3-1-1 Push Press

    Then,

    15min AMRAP

    5 HSPU

    10 Toes 2 Bar

    20 Squats

    135/165/195 on the presses.
    I put up 195lbs on the presses without too much trouble. I felt really good on the WOD...think the week off energized me. I did all the HSPU's unbroken.

  • 2-21-12 Max Push Jerk Reps & 2 Metcons Workout

    Max Reps of Push Jerk (135lbs) - 25 reps (could have done a few more if my form had been more efficient for the first 16 reps)

    Metcon 1: 3 Rounds for time of: 25 WBs (20lbs), 30 second "L" hang 

                               Time: 7:48

    Metcon 2: 3 Rounds for time of: 400m run, 10 burpee box jumps (24")

                              Time: 9:48

    Note: the Metcons over the past two days have been killers. Makes me realize how great a shape these young guys really are. My goal is to be competitive (close) to the young guys and be the best of the Masters.

  • Nancy/Annie Workout

    Nancy
    400m run
    15 OHS
    5x (15 min cap)

    Annie
    50/40/30/20/10 (125/105/85/65/45-single jump jump rope)
    DUs and Ab mat sit ups

    The time is for Annie, I only finished four rounds of Nancy within the 15min cap
    The weight and rounds are what I accomplished for Nancy