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

  • Running Angie Workout

    For Time:
    -400 Meter Run
    -100 Pull Up
    -400 Meter Run
    -100 Push Up
    -400 Meter Run
    -100 Sit Up
    -400 Meter Run
    -100 Air Squat

  • 1 Mile Workout

    1 mile

  • 31 Heroes II Workout

    31 minute partner AMRAP:

    8 - 115# thrusters
    6 - rope ascents
    11 - box jumps 30"

    1 partner runs 3 laps with 45# sand bag while the other does the reps in the workout, then partners switch

    ** scaled weight down and pull ups after 15 mins

  • 10K Workout

    Logan's Run at ND

    10K run

  • Barbell Complex Workout

    8 Complex (95 lbs)
    - Snatch
    - Clean
    - Front Squat
    - Chest to OH

    4 Complex (115 lbs)
    - Snatch
    - Clean
    - Front Squat
    - Chest to OH

    A little MU work (did not kill my shoulders today)

  • 3RM C&J Workout

    Clean and Jerk 3-3-3-3-3 reps
    135-155-165-175-185

  • WOD 072412 Workout

    WOD- Deadlift @225(7), Gobblet Squats @53(10), TTB (7), Push Press @65 (10)
    AMRAP

  • Crossfit Amplify Workout Workout

    750m row
    50 air squats
    35 dumbbell push press- used 35 lbs
    20 burpees
    ~ 50 m sprint

  • Skills-Cleans-Back Squat-GHD Workout

    A.Three sets, not for time, of:
    Toes to Bar x 10-15 unbroken reps
    Overhead Weighted Pistols x 3-4 each leg
    Roll to Candlestick x 10 reps

    T2B: 11/10/10
    Pistols: 3/3/3 with training bar (improvement since I used to have to grab my foot for these)
    Candlesticks: 10/10/10

    B.Every minute, on the minute, for 9 minutes:
    Clean x 3 reps
    Minutes 1-3 = 75-80% of 1-RM
    Minutes 4-6 = 80-85% of 1-RM
    Minutes 7-9 = 85-90% of 1-RM

    132-141-150
    No failed reps and honestly felt strong and fast throughout.

    C.Back Squat
    * Set 1 – 5 reps @ 80% of 1-RM
    * Set 2 – 3 reps @ 85-90%
    * Set 3 – 1 rep @ 90-95%
    * Sets 4-7 – 8 reps @ 65-80%
    Rest 2 minutes between sets.

    191-211-224-189-189-189-189
    Surprised myself on these. Last week I played it a bit safe in the last 3 sets and worked off of 70%. I got called out a little (thanks for the push, Tino!) for my plan to run the last 4 sets at 80%-75%-70%-65% so I did the last 4 sets off of 80% instead (a 24# increase).

    D.Three sets, not for time, of:
    Glute-Ham Raise x 6-8 reps @ 20X1
    GHD Sit-Up x 15-20 reps

    2 sets bc we ran out of time:
    6 GHR (no band but did as negatives…only got the concentric on 2 reps)
    15 GHD sit ups

  • Skills-Push Jerk-Row-HSPU Workout

    A.Three sets, not for time, of:
    Kettlebell Snatch x 8-10 reps
    Skin the Cat x 4-6 reps
    Strict Toes to Bar x 8-10 reps @ 3010
    (try to control the descent – 3 seconds – from top to full hang)

    Done. Needed a bit of help on the T2B and skin the cat on getting up there but controlled descent as much as possible. Did kb snatch with 12 and 16kg kb.

    B.Five sets of:
    Power/Push Jerk x 2-3 reps
    (try to work between 65-85% of your 1-RM . . . as long as you can bring it down safely)
    Rest 2 minutes between sets.

    42-46-49-52-55kg
    Man, had no pop today. Still, 55kg is good considering I’ve never push jerked that much.

    C.Four sets for max reps of:
    Against a 3-minute running clock, complete:
    Row 500 Meters
    Handstand Push-Ups x Max Reps

    2:02/3, 1:59/6, 1:59/7, 1:57/3
    Gassed out on that last set but happy with 7 unbroken as that is only 1 shy of old unbroken total. They feel easier this week for sure.
    Rest 3 minutes