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

  • Oak Workout

  • Olympic everything Workout

    Snatch to max - got under 215 2x, backed off and hit a 185 for a double

    C&J to max - cleaned 265, missed the jerk - narrowly

    5x5 Back Squat at 275

  • Hard Cindy -20 minute AMRAP of 5 weighted pullups (35 lbs), 10 pushups on 30" box, 15 air squats holding 45 lb plate Workout

    20 minute AMRAP of:
    5 pullups with 35 lb dumbell inbetween legs
    10 pushups, with feet up on a 30" box
    15 air squats holding a 45 lb plate
    This was done at lunchtime at MidCity Gym
    Great WOD
    Forearms are a bit beatup from the plate
    I'm cramping up a bit still.
    I weighed myself last night and I was about 132, after this WOD I was about 126? I am a little under hydrated but not that much.

  • Seized Workout

    Seized
    "Take hold of suddenly and forcibly."

    Pre-WOD:
    Deadlifts of descending reps, ascending weight
    - 10, 8, 6, 4 & 2 reps
    Note: Not for time. Target tough heavy sets while maintaining proper form.
    115, 135, 155, 175, 195

    WOD - For Time:
    "Heavy Isabel"
    - 30 Power Snatches (155#,105#)- 65#

    Post-WOD:
    - Shoulder Mobility Work
    - Hip Mobility Work

    Working to ensure proper form. Don't want to just throw weight around in an ugly manner! I know now I can go heavier next benchmark and continue to push.

  • 01.09.2014 Workout

    Warmup
    3 rounds
    5 inchworm push-up
    10 ball slams (30/20)

    WOD
    5RFT
    400m run
    16 alt DB snatch (55/35)
    8 burpee box jump (24/20)

    RX. 21:30

  • Track (Sprinting Drills, Sprints, Long Jump) Workout

    Track & Field
    5 Laps of the Infield + Dynamic Stretching (Warm-up)
    Low Back Rehab Exercises
    6x20m 5kg Sled Resisted Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2)
    20 Static High Knees + 30m High Knees + 20 Static Double-Leg Jumps (rope reisted)
    3x40m 5kg Sled Resisted Sprints
    6xDecuple Jumps (flying start)
    4xPentuple Jumps (flying start)
    8xTriple Jumps (flying start)
    Gymnastics (Glide Kips, Handstand Holds)
    1 Lap of the Infield + Static Stretching (Cooldown)

  • 26.4.2019 Workout

    Leppäillään

  • Baseline Workout Workout

    Pre-WOD:
    1X20 Back Squats (increase by 5% every week for the next seven Wednesdays)
    105#

    WOD - For Time:
    - 500 Meter Row
    - 40 Air Squats
    - 30 Sit Ups
    - 20 Push Ups
    - 10 Pull Ups (completed with small blue band)

  • January 6th WOD Workout

    Warm Up:
    - 30 Grasshoppers
    - 5 Bar Touching Burpees
    - 3 Strict Pull Ups

    Strength / Skill:
    - 5x3 Cleans, As Heavy As Possible (95)

    WOD - For Time:
    - 10, 8, 6, 4, 2 Clean & Jerk (75#)
    - Complete A Round Of Cindy after each set of Clean & Jerk
    (5 Pull Ups,10 Push Ups,15 Air Squats)

  • SUNDAY 010211 Workout

    Dumbbell deadlift 10 reps
    Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
    Dumbell deadlift 8 reps
    Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
    Dumbell deadlift 6 reps
    Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
    Dumbell deadlift 4 reps
    Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
    Dumbell deadlift 2 reps
    Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
    Cycle two minutes at high resistance
    Cycle two minutes at high RPM
    Cycle two minutes at high resistance