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

  • Thrusters & Burpees Workout

    Barbell complex @ 135# for 9min

    10-1
    Thrusters (75% body weight)
    Burpees

    EMOM 1 muscle up

    Did 1rd w/ 150#, scaled to 135 after that. Only did 2 muscle ups

  • “Grace” & 10 x 100m Sprints (Rower) Workout

    Part A:
    “Grace”
    30 Clean and Jerks (135/95) - 6:04 (60)

    Part B:
    10 x 100m Sprints (Rower) - 12:20
    *Rest 60 seconds between efforts

  • Run, Deadlift, KBS, Wallball Workout

    For time;

    400m Run
    10 Deadlift 185/135
    30 KBS 1.5/1p
    30 Wallballs 20/14
    800m Run
    10 Deadlift
    30 KBS
    30 Wallballs
    400m Run

    First time doing 135# (20# over bw!) in a wod. Broke into 5's. Need to work on efficiency with wall balls, catch with legs...

  • ACO IV Workout

    Event #1: Bench/Power Clean – Sprint
    Event 1A: Bench Press + Power Clean Ladder
    10 Bars ranging from 185/95# up to 325/185#
    - Athletes will have 45″ to complete both Bench and Power Clean at the designated weight at each station with a 15″ transition between stations. If the athletes fails at one of the lifts and makes the other he/she may move onto the next station and attempt that lift that they made previously.

    +
    Event 1B: 40 yard Dash
    - Athletes will have one shot and one shot only to sprint 40 yards.Event #2: Stadium Parkour

    EVENT 2:
    FOR TIME:
    400m Run
    5 Hurdle Hops + 5 forward roll over 50 yards
    Scale the Stadium Grand Stands up and down
    5 Hurdle Hops + 5 forward roll over 50 yards
    400m Run

    EVENT 3:

    TIME CAP: 6 minutes AMRAP in 6 min:
    50 yard sled pull forward with 90/50#
    50 yard sled pull backward with 90/50#
    10 Snatches at 135/95#

  • Snatch Workout

    Snatch heavy

    5 x 3
    then move to singles

    best single
    110#

  • Grace Workout

    30 clean and jerks #95

  • C&J/Burpee EMOM Couplet Workout

    Skill
    Snatch Triples (40kg)
    5-4-3-2-1 reps of: Muscle-Ups (60s rest)
    2x10 Weighted Situps (10kg)
    I hate the number two.

    Strength
    Front Squat 1RM (110kg) PR
    3x5 Bench Press (60kg)

    WOD
    Every odd minute for 10 minutes:
    3 Clean & Jerks (full squat) @ 60kg
    Every even minute for 10 minutes:
    15 Burpees
    *This effort should be scored by the amount of total time to complete all 5 sets of Burpees.

  • Squat Week Begins Workout

    Warm Up:
    2x
    5 Ring Dips
    5 Pull Ups
    10 Overhead Squats
    20 Jump Ropes

    Mobility:
    Hip flexor on wall
    Pain ball of feet
    Pain ball on shoulders
    Foam roller on back

    MetCon:
    12-9-6
    Muscle Ups
    Front Squats 175 lb./100 lb.

    Due to injured hip flexor/IT band, I scaled the Front Squats to 155 lb. Also, worked muscle up progressions to get form down.

  • 12.10.2012 Workout

    3RFT
    3 OHS (65/95)
    6 Shoulder to Overhead
    9 Ring Dips (Double if on box or parallettes)
    12 HRPU

  • Monday 10/12/12 Workout

    Rings:
    Front Levers
    Back Levers
    Skin the cat

    WOD:
    100 Kettle bell swings
    100 Tuck Jumps
    100 Press-ups
    100 Sit-ups
    Done 17:00.00