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

  • Wod Killer Workout

    Partner WOD:

    2 rounds with Chip
    200m run with disassembled barbell( with weights as well)
    Each partner completes:
    30 deadlifts
    20 hang cleans
    10 push press

    After the two completed rounds each partner does 30 pull ups

    Then did part of yesterday =

    7x3 Bench Press @ 225, 225, 225, 245, 245, 265, 245
    3x8 Row @ 135, 155, 165
    GHD Sit ups - 4x10

  • SeaPort Workout

    2 Separate Rounds for Time:
    Run 400m @ 75%, Sprint 100m
    1- 1:41
    2- 1:50

    2 Min AMRAP of Sledge Hammer Swings:
    73 Swings

    Tabata Style for Total Reps:
    Suitcase Deadlifts w/ 80# KBs - 60
    Power Snatches @ 95# - 37
    Wallballs @ 20# - 73
    10m Sprints - 42
    (212)

  • 08.24.12 WOD Workout

    For time

    21-15-12-9-6-3

    Pistols (alternating legs) <-- Suck at these. Used a ring to help balance pull up seemed slightly harder then using the rack system to assist. Need to work on these.

    KBS 1.5/1p
    KBS were fine and felt easy thru the whole time. Only thing that slowed me down were the Pistols.

    Wendler Cycle Deadlift and Shoulder Press
    DL - 3x230, 3x260, 3+x295 Finished 5
    SP- 3x95, 3x105, 3+x115 Finished 7

  • Two Workout

    5 Rounds for Time:

    10 Power Cleans (135 lbs)
    15 Wall Balls

  • Three Workout

    3 RFT:

    5 ascents of 15 ft. Rope Climb
    25 Squats (185 lbs.)

  • Four Workout

    Run 800 m.
    28 Kettle Bell Swings
    28 Strict Pull Ups
    28 Kettle Bell Clean and Jerk
    28 Strict Pull Ups
    Run 800 m.

  • Five Workout

    Weighted Pull Ups:

    7 sets of 2

  • WOD Workout

    3 rounds for time of:

    800m
    50 Thrusters (45 lbs)
    25 pushups (hands off the floor)

  • Bike Workout

    Bethel to home

  • UBRR PT Test Workout

    Bench Press @ 80% of bodyweight-10 reps @ 145 lbs
    Max push ups in 1 min-47
    Max sit ups in 1 min-43
    Max pull ups, no time, can't let go of bar-9
    Bar Dips-10
    Kipp Up-6
    25 meter shuttle run-21 seconds
    1.5 mile run-10:59

    Total score: 887

    To see how I scored thim look at the link below. I counted points off if you did not meet the minimum reps (100%) mark. I scaled this down from a 5 mile run to a 1.5 mile run because I thought this was more applicable to LEO and allowed us to complete this test in the alloted 1 hour. We did not have a rope climb so I did not include it either. I plan on coming back to this in January to check improvement.

    http://blog.refactortactical.com/special-forces-pt-test-upper-body-round-robin/