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

  • Little Kern River to Lewis Camp Trailhead Workout

    6.3 miles
    Ascent 2688 ft
    Decent 1182 ft
    Travel time 03:00:00
    Pack Weight 40 pounds (no food, ate it all)

  • 5 Rds: Deadlift/PowerClean/Hangpower Clean & Shuttle Sprint Workout

    Strength
    Deadlift to the top of the knee, return to the floor, Power Clean, return to the hip, Hang Power Clean.
    98# MAX

    Wod

    5 Rounds

    Perform the complex three times through without letting go of the bar at 75% of your performed max

    75# = 75%

    Shuttle Sprint

    Rest 1 minute between rounds

    Score posted on the board is your weight used for the wod

  • Wendler 5/3/1, week 2: Deadlift Workout

    STRENGTH
    Deadlift
    warm-up
    75x5, 90x5, 110x3

    working set
    130x3, 145x3, 165x3+ ((6) 1RM @197#)

    Deadlift 5x10 @ 95#
    Knee tucks 5x10

    DU practice : total of 1 sad double under

  • Couplet of 15 box jumps + single dumbell snatch x 10 (5 each arm alternating) Workout

    I did a different WOD I made up last night:
    I started warming up with 22" box jumps & 30 lb snatch
    I slowly bumped up the height each time and weight as well, using 15 + 10 reps
    I did a lot of sets going from, 30,40,50, and then lots of sets with 60 lb d.b. and each time pushing up the height.
    At the end I went up to pretty high, about 37-38" with 8 rebounding box jumps and 8 snatches
    For the last few sets I bumped up a bit higher doing only about 6 single box jumps with no rebound.
    I'm a bit sore in my calves and posterior and basically whole body from heavy pullups, heavy dips and now these explosive couplets.
    Good Fun WOD

  • 21 GUNS SALUTE Workout

    Partner Up - You Go / I Go style
    2 rounds:
    21 Pull-ups
    21 Burpee Box Jumps (20" Rxd)
    21 Back Squat (average weight of both partners)(used 75lbs)
    21 Burpee Box Jumps
    21 Pull-Ups

    The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation's Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased. With Shelly and Anita as my partners.

  • bike Workout

    home to bethel

  • Wendler 5/3/1, week 2: Press Workout

    OH Press
    warm-up
    25x5, 30x5, 35x3

    working set
    45x3, 50x3, 55x5 (fail) 55x3+ (8) (1RM @69#)

    Just getting worse at presses, probably lack of sleep.

    Press 5x10 @35#
    Chin-ups 5x10 (2 reg consecutively, 3 singles, 5 neg [avg]) 5 sets. Do as many real chinups as you can, then negatives)

  • Mackinac Bridge Run 5 plus miles Workout

    8:05 per mile pace

  • Team workout Workout

    situps
    power cleans 95#
    push press 95#
    double unders

  • Mountain Dog Diet Shoulder Training Workout

    20 minutes Stepmill

    2x15 DB Lateral Warmup

    60 sec spidercrawl
    10x Weight Plate Front Raise
    ( 2 supersets)

    60 sec spidercrawl
    10x Side Laterals
    (2 supersets)

    4 Rounds, no rest:
    15x seated close grip low row
    10x Car Drivers
    10x HRPU

    3 supersets:
    10x Inverted Row
    10x Rear Delt Banded Fly