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

  • clean technique Workout

    three rep clean technique work. Got up to 145lbs

  • WOD Workout

    Strength
    5 Deadlift @ 65%
    5 Deadlift @ 75%
    5+ Deadlift @ 85% (Do as many reps as possible) (265x6)

    Conditioning – Every Minute On the Minute (EMOM) for 15 Minutes:
    2 Power Cleans (185/123) (@135)
    Max Effort Double Unders

    Post-Workout:
    550m Sandbag Run (@40)

  • Tabata This! Workout

    Tabata Row
    Rest 1 minute
    Tabata Squat
    Rest 1 minute
    Tabata Pull-up
    Rest 1 minute
    Tabata Push-up
    Rest 1 minute
    Tabata Sit-up

    SDHP for row. Totally forgot the 1 minute rests.

    SDHP: 8
    Squat: 10
    Pull: 5
    Push: 7
    Sit: 8
    Total: 38

  • Metcon Workout

    1-2-3-4-5-rest EMOM x3 rounds power snatch
    70lb, but failed on a bunch. Made them up at the end with 65lb. pretty sure the struggle was pyschological, every time i didn't think about it, i got it.

  • Deadlift Workout

    6x3
    125lb/155lb/165lb/175lb/175lb/180lb

    *felt good. might have been able to do heavier if i hadnt snatched first

    PR 3 rep max

    actually, i'd never even done 180 before

  • Pull up progression Workout

    5 reps with blue band
    dips with red band
    HSPU with 3 abmats

    *got a lot harder. could barely get my chin to the bar on the rest rep of each pullup set. the HSPU were more or less difficult depending on my hand placement. dips were maybe slightly too easy.

  • Thursday 4 April 2019 Workout

    SKILL
    Strict handstand push up
    Progressions to achieve
    30 second pike hold - pike scapula press ups - 10 pike press ups - headstand - 5 elevated pike press ups - 30 second wall handstand - eccentric handstand press ups - limited ROM hspu - full ROM hspu

    WOD
    10RFT
    3 chin ups
    6 diamond press ups
    15 air squats

  • G Hand release Push-up & Pull-up Workout

    10-9-8-7-6-5-4-3-2-1
    Hand release Push-up (en la 1º hice 20 fondos normales y luego ya 9 de los otros)
    Pull-up
    12min.

  • w g Press, Ring dips, Ring rows & kte Workout

    Strength:
    5x5 Press (35 45 45 45 45)
    5-3-2-1 Weighted Ring dips (16-20-24-28)
    WOD:
    5 rounds of:
    10 Ring dips
    10 Ring rows
    10 KTE

  • 0600 CF Undisclosed Day 38 - 800 Double Unders Workout

    800 Double Unders for time

    Afterwards:
    EMOM for 15 minutes:
    3 Single Arm Snatches each arm with 49.5 lb DB

    Did 30 sec L-Hang after

    For the WOD, did about 20 DUs to start, then tripped up. Then got 90. Did sets of about 25-50 until 600 reps. Then I was doing sets of 50 or more to finish.