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

  • Skill work - Snatch, Clean, Muscle-ups Workout

    Three separate sessions today roughly 40-50 minutes each each 3 hours apart.

    Squat Snatching - just working on skill work, didn't go higher than 65# on purpose.

    Clean - worked on skill work for most of it then went all the way up to 185#.

    Muscle-ups - getting REALLY close to getting my first muscle-up, but still can't quite get the turn over into the dip nailed down, I'm definitely high enough and I start to turn but can't lock it out.

  • WOD 7/28 Workout

    Squat Clean
    2-2-2-2
    (115-115-145-145)

    AMRAP 7 Minutes
    4 Deadlifts (225/155)
    8 Ring Dips/Push-ups
    12 Box Jumps (24/20)

    Scaled
    DL-195#
    Box-24

  • GW KB Swing, Burpees & OH Lunges Workout

    21-15-9
    KB Swing
    Burpees
    OH Lunges

  • Geoff's Forearm Burner Workout

    AMRAP 20 minutes
    30 Double Unders
    10 Hang Snatch @ 40kg
    10 Toes To Bar
    88m farmers carry @24kg each arm

  • Death Grip Workout

    AMRAP 20

    30 Double Unders
    10 Hang Snatch @40
    10 Toes To Bar
    88m Farmers Carry @2x24kg

    4 Rounds, 30 DU

  • 100m Sprint Relay Workout

    Sprint 100m, 5 man relay

    I ended up sprinting 1 mile in 100m incriments...I did have to sit out for one full lap because I literally thought I was going to barf (contemplated how far away the trash can was from me) and my shins were kinda hurting, but I finished up the last lap. My splits were kinda wonky b/c I was playing with my watch trying to figure out the best way to measure them. The first segment I measured was already a lap and a half into it, but here's what I got:

    24.86
    18.12
    25.86
    23.83
    27.11
    20.34
    20.43
    27.93
    19.87

  • 7-31-2011 Sunday in the Park Workout

    Two-person Team WOD:

    100 lunge steps
    3 forward rolls each
    Run 200 meters
    100 wall jumps
    3 forward rolls each
    run 200 meters
    100 ball slams
    3 forward rolls each
    run 200 meters
    100 hand release push ups
    3 forward rolls each
    run 200 meters
    100 weighted sit ups

    Time: No idea ... stupid Park WODs ... we never keep stats :)

  • 08.01.2011 WOD Workout

    Front Squat 3.3.3
    Then:
    3 Rounds:
    2 min Max Double Unders
    2 min Rest
    With a KICKER at the end!

    For the front squat I was able to max out a 3 rep at 225#!!!! This is a new PR for me as my prior 3 rep max Front Squat was not even in the 170s. Woot!

    DUs, 78 - 61 - 61

    Kicker - for every DU i was off the first one (positive or negative) 2 burpee box jumps. So for me I was off 17 both times, so 34, then *2 so I had to do 68 burpee box jumps!

  • Power Clean + Situps Workout

    For time:

    21-15-9

    Power clean 60 kg / 132 lbs
    Situps

  • kb swings and situps Workout

    RIGHT 5 kb swings, 5 situps
    left 10 " "
    right 15 " "
    left 20" "
    right 20 " "
    left 15 " "
    right 10 " "
    left 5" "

    pretty fun and quick!