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

  • 08.27.12 WOD Workout

    For Time

    15 Thrusters 135/95 <--65#

    Run 200m

    20 Thrusters 95/65 <--45#

    Run 400m

    30 Thrusters 65/45 <--30#

    Run 800m

    the 65# was tough, broke it into sets of 5, & glad i tried it.

  • High Hang Snatch Workout

    7x3

    95-115-135-145-155-155-155

  • 08.28.12 WOD Workout

    Deadlift 5×5

    Then,

    5 Rounds

    5 Deadlifts 275/190 MOD 155

    10 Burpees

    Got to work on form... rounding my shoulders a lot so I took some weight off and took more breaks than usual. Didn't want to injury my back.

  • Mainsite WOD - 082512 Workout

    30 rounds for distance of:
    Row 30 seconds
    Rest 30 seconds

    I had set my Gymboss timer to 30 rounds of 30s, which should have been 60 rounds of 60s. Regardless, I used a dipswitch setting of around 8 or 9 for most of my sets, and was able to get in 19 or 20 strokes on each. I really wasn't proud of the fact that I stopped early on my last set (Round 15) - I should have been able to power through that no problem.

    Total distance, 2440m.

  • Clean and jerk Workout

    Strength/Skill
    Clean & Jerk
    3x1x1x1x1x1--- (my max 115)

    WOD
    3rds of this for time:

    5 Clean & Jerk (135/95 RX)
    10 Toes to Bar
    15 Wall Balls

  • Annie Workout

    50-40-30-20-10
    Double unders
    Sit ups

    For Time.

  • Run Workout

    10.36 miles

  • 3k Run Workout

    Slow to splash pad pushing Eloise.

  • 9-3-12 Sprint Intervals Workout

    Sprint Intervals:

    60m (on track) - 7.9, 7.7, 7.41, 7.47, 7.63, 7.81, 7.60, 7.59 - rolling start

  • AMRAP Workout

    Push-Up
    Squat Jump
    Dips
    Reverse Lunge