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

  • 3-4-13 Sprint Intervals Workout

    Sprint Intervals:

    150m (on track in spikes - the distance may have been 155m - standing start) - 7x150m - all done between 23 and 24 with 5 min rest between reps.

  • 400m Repeats Workout

    Skill
    EMOM for 2 minutes: 3 Strict Weighted Handstand Pushups
    (Descent slowly then pause on the bottom position for one second before pressing upwards)
    5x5m-10m-5m Agility Drill (60s rest) - It was really hard to go fast!

    Endurance
    2x400m Run (1 min rest)
    1:17 - 1:27
    My legs were fried in the second repeat.
    Still this is a 3 second PR from last time!

  • 03.05.2013 Workout

    For time
    21 Deadlift (180/150)
    400m run
    18 Deadlift
    400m run
    15 Deadlift
    400m run
    12 Deadlift
    400m run

    135#. Ran on treadmill.

  • 3-05-2013 Workout

    5 Rounds for time:

    400M Run
    12 Snatch #135
    1 Minute rest

    Round end times: 2:59 7:38 12:28 17:29 22:21
    Round times: 2:59 3:39 3:50 4:01 3:52

  • Reps Workout

    Dynamic Warm-up

    WOD

    3 rounds for time:

    400m Run

    15 SDLHP 95

    30 Push ups

    45 Abmat Sit-ups

    After Bash: Skill and Drill the kipping pull-up, then 50 pull-ups when ready

    I felt solid today. I cramped up a bit on the second round of the run, but other than that I was okay.

  • MU's/HSPU/KB swings Workout

    workout
    6 rounds for time of:
    2 bar muscle ups
    4 handstand pushups
    8 kb swings (12kg)

    first wod with load after a month and something.. lots of time lost on the HSPU and transitions.

  • 3-5-13 Workout

    Pre WOD:
    4x of 4 snatch grip DL
    4 hang snatch
    4 ohs

    Went light with 65 lbs

    WOD:
    15 min amrap
    5 wall balls- 20 lb
    5 t2b
    10 kb swings- 53 lb
    10 kb sumo DL high pull- 53lb
    15 hrpus
    15 du's

    Got 4 full rounds plus 30 reps

  • Chief (Injury MOD) Workout

    “Chief”

    3 Power cleans 135/95
    6 Push ups
    9 Squats

    First wod since spine/glut/leg injury. Brain told me to do ring rows, push ups, and a light kettle bell. Felt good just to be back and moving again.

  • Two's day WOD Workout

    STRENGTH
    Back Squat - work up to 5RM

    WOD

    20 min AMRAP
    15 Push ups
    15 TTB
    15 WBS (20/14)(14/10)(10/6)

  • Helen Workout

    400m run
    21 kettle bell swings
    12 pullups
    3 rounds for time