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

  • 18mi Long Run Workout

    18 miles downtown on 2012 Pittsburgh marathon course.
    Time: 2:48:00
    Avg. Pace: 9:20
    Elevation: 613ft

    http://connect.garmin.com/activity/147417143

    Splits pretty consistent. Felt good entire run. Hamstrings got a little tight from hills, but not to bad. Sub hill repeats in for mile repeats on Thursday. Was able to finish strong, still had more in the tank.

  • Hangover Cure Workout

    Squat Clean
    3-3-3

    • 205 x 3, 225 x 3, 250 x 1, 235 X 3

    For time:
    30 Handstand push-ups (sets of 5-10)
    40 Pull-ups (29 unbroken)
    50 Kettlebell swings, 1.5 poods (overhead) (all unbroken)
    60 Sit-ups (unbroken)
    70 Burpees (sets of 10 and sets of 7 towards end)

    • worked on double unders with the new rope (got 37 unbroken) and muscle ups. I strung 3 together for the first time but didn't go for 4. Did 6 min AMRAP of 10 DU and 2 muscle ups. Got 4-5 rounds

  • Row, Wall Ball, Pull Up, K2E Workout

    3 RFT
    Row 300m
    10 Wall Ball 14/20
    10 Pull Up
    10 Knees To Elbows

    Row was strong. Wall balls harder than I thought as straight after the row, I was finding it hard to breathe and also found it hard to find my rhythm. Need to work on my grip on the pull up bars as that's where I lose my time. Gained a nasty blood blister on each hand during the last round. Transitions were really slow too. I just seem to be off. Really wanted under 15 minutes, but oh well. Had a rough weekend food wise, so definitely feeling it!

  • Crossfit for Hope Workout

    1 minute max rep x 3 rounds
    Burpees
    Power snatch (75/55#)
    Box jump (24/20")
    Thruster (75/55#)
    C2B pull-ups
    1 min rest

    66-52-53

  • Can't Remember Workout

    Can't remember

  • Strength by Feel Cycle (w4 d2) Workout

    Clean - 3RM; 90% x 3 x 2
    - 115x3 / 135x3 / 145x3
    - 90%: 130x3 / 130x3 / 130x3
    Power Snatch - 75% x 2 x 3
    - 95x2 / 95x2 / 95x2
    Clean Pull - 3RM; 90% x 3 x 2
    - 135x3 / 185x3
    - 90%: 165x3 / 165x3
    Clean Deadlift - 3RM
    - 225x3 / 275x3 / 295x1

    3 sets; no rest:
    10 sandbag halfmoons/side
    5 box jumps - mid-thigh+
    30lb Sandbag

  • Elizabeth Workout

    Elizabeth

    For Time:
    21-15-9
    Squat Cleans - 95lbs
    Ring Dips

  • Overhead Squat 5x5 Workout

    -Buy In-
    Back Squat 5/3/1, Wk2 Cyc2
    70%x3, 80%x3, 90%x3+ (210x3, 240x3, 270x7)

    Skill: Overhead Squat

    WOD:
    Overhead Squat 5-5-5-5-5
    Warmed up with 95x10
    1st set at 115, failed on 4th. Started over again at 115, and concentrated more and made sure to shrug my shoulders, much easier after that.
    115x5, 120x5, 130x5, 140x5, 155x5

    -Cash Out-
    2 x 50m Heavy Prowler Push
    (1) 270# on prowler sprint
    (1) 400#
    (1) 500#

  • Take That Shoulders! Workout

    Ugh, more shoulder work today ... someone (i.e., coach) hates my shoulders!

    Warm Up:
    With PVC Pipe - 10 Presses, 10 Push Presses, 10 Push Jerks
    With 45 LBs Bar - 10 Presses, 10 Push Presses, 10 Push Jerks

    Mobility:
    Pain ball on shoulders
    Pain ball on calves
    Foam roller on back and neck/shoulders

    Max Effort:
    1 Rep Max: Shoulder Press
    125 LBs (got shut down by coach trying to go for 131 and a new 1RM after a shitty 125 lift)

    MetCon:
    4x
    10 Barbell Row (95 LBs)
    10 Pull Ups*
    30 Double Effing Unders

    Extras:
    Double Under work
    10 Stone to Shoulder (96 LBs stone)

    Because I'm trying to get a muscle up this year (2012), I had to do "Chest/Belly to Bar" pull ups. *Hooray!

  • Double Unders, Sit-ups, Russian KB Swing, Pull-ups 50-40-30-20 Workout

    4 rounds of

    double unders x 50
    sit ups x 40
    russian kb swing x 30 70#
    pull-ups x 20