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

  • Lots of works Workout

    Squat - 2x2 @ 345 - missed the 2nd rep on the 2nd set

    Snatch to heavy - 185
    C&J to heavy - 225

    Deadlift to heavy - 335, missed 365

  • Squat Workout

    6x2
    Press 3RM - 165

    4x400m Run with 2:00 Rest

    1:21
    1:18
    1:24
    1:34

  • Misc Workout

    Light run
    Lots of Pull Ups & Dips
    3 hill sprints - were slow
    light run

  • 1RM Workout

    Failed.

    couldn't hit 365 or even 335.

    Was just a bad day. . . stressful day led to a bad outcome

    Squat Snatch - multiple reps at 115 and 135 - focus on form

  • Rowing Workout

    I did some Bench Press
    5-3-2 up to 275 on the double, little help from Dave Woods

    Rowing

    4x500's - nothing too serious here

  • DL/HSPU Workout

    21-15-9 Reps for Time of:

    225 lb Deadlift
    Hand Stand Push Ups

  • 10/20/30/40/30/20/10 Workout

    Warm up
    DU practice
    3 rounds of
    Shoulder dislocates, leg swings, back extentions, GHD situps

    WOD:
    10 T2B, 20-30" box jumps, 30 72lb KBS, 40 Air squats, 30 KBS, 20 BJs, 10 T2B for time

    11:30

    KBS were russian style
    2nd set of box jumps were the hardest part

  • Invictus Competition 20130724 Workout

    A.
    Front Squat
    *Set 1 – 3 reps @ 240
    *Set 2 – 2 reps @ 260
    *Set 3 – 1 rep @ 275
    *Set 4 – 3 reps @ 260
    *Set 5 – 2 reps @ 285
    *Set 6 – 1 rep @ 295
    Rest 2-3 minutes between sets.
    B.
    Every two minutes, for 16 minutes (8 sets):
    Clean x 1.1
    (rest 10 seconds between singles)
    *Sets 1-2 – 175
    *Sets 3-4 – 205
    *Sets 5-6 – 235
    *Sets 7-8 – 265
    C.
    Three sets of:
    Romanian Deadlift x 4-6 reps @ 4011
    Rest as needed
    Use straps for these!
    (Did not complete, tweaked back)

    D.
    For time:
    100 Double Unders
    50 Wallball Shots (30/20 lb.)
    15 Strict Pull Ups
    30 Burpees
    20 Kettlebell Swings (32/24kg)

    15:45

  • Heavy Overhead Squats Workout

    Overhead Squat 1-1-1-1-1-1-1
    65-75-85-95-105-110-110

  • Saturday Comp WODs Workout

    a) snatches: 5×75#, 4×85#, 3×95#, 2×105# = NO MISSES, woohoo
    b) HBBS: 5×155#, 5×180#, 5×205# = all immediately followed by 5 RD
    c) partner WODing with Emily (sorry I didn’t post sooner)
    3RFT: 40 DU + 20 walking BB lunges (85#) = 3:34
    rest 3 min
    3RFT: 15 T2B + 10 HSPU = 10:01 (Emily did 29 of the HPSUs)
    rest 3 min
    3RFT: 15 BBOTB + 20 KB snatches (35#) = 6:05