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

  • Fran Workout

    21-15-9

    Thrusters #95/65
    Pull-ups

  • Run Annie Workout

    Run 800m

    Then,

    “Annie”
    50-40-30-20-10
    Double Unders
    Abmats

    Then,

    Run 800m

    You will have 3 scores for this WOD- 1st 800m run, “Annie”, 2nd 800m run

    3:48 / 8:12 / 4:24

    Only 1 miss on DU's in the "20" group. 1 sec PR on Annie, lol. Though not bad considering the run before. Had to walk during the last 800m, I was just spent.

  • Top Notch Workout

    Pre-WOD
    5X2 O/H Squat- 45,65,75,85,85

    For Time
    200 Meter Run
    7 Power Snatch (#135/95)
    7 MU
    200 Meter Run
    5 Power Snatch
    5 MU
    200 Meter Run
    3 Power Snatch
    3 MU

  • test Workout

    Saturday January 25, 2014
    Warm Up
    Couch Stretch
    Snatch drills with a bar/pvc pipe
    Group warm up

    A. 10 Rounds For Weight and Movement

    1 Squat Snatch
    3 Box Jumps (30/24) Step Down

    *No Rush. Focus on good form. Increase weight up or down as needed.

    B. “Tortoise & The Hare”

    AMRAP 10
    5 Power Snatch
    5 OHS
    5 Lateral Bar Burpees

    Notes:
    A. Focus on good movement. Step Down from the box.
    B. No rush here. Pick a good manageable weight.

    Post WOD
    Calf Stretch
    Chest Stretch

  • "JT" Workout

    For Time:

    21-15-9 Reps of:

    -HSPU (sitting shoulder press - 65lb)
    -Ring Dip
    -Push up

    As Rx, tried using parallettes to no avail, just not strong enough yet.

  • 12-05-2012 Workout

    12 Minute AMRAP

    30 DU
    15 Box Jumps 24"
    15 KB Swings #80

  • no more candy Workout

    run 2 laps

    1 min jump ropes
    1 min step-ups
    1 min mountain climbers
    1 min ski jumps
    1 min abs

    4 rounds

    2 cool down laps

  • PT Class 188 Workout

    1.5 mile run then:

    7 stations of: 1st round 2 min, 2nd round 1 min 30 sec, 3rd round 1 min
    Rest 1 min between each round

    Tire flips
    DU's
    Box jumps
    Pull ups
    Farmer dumbbell carries
    Dips
    KB swing

  • Thrusters/Pullups Workout

    Back in Palo Alto.

    7 rounds for time:
    3 Thrusters 155 lbs -> scaled to 135 lbs
    5 strict pullups

    9:41

  • Tuesday 4/12/12 Workout

    Front Squat 5 X 8 @ 60KG (last 2 sets)
    Ring Dips 5 X max

    WOD:
    Farmers Walk w/ 15kg DB - 50m
    KB Swings
    Pull-ups
    21-15-9