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

  • Track (Hurdle Drills, Strides, Low Hurdle Drills) Workout

    Track & Field
    3 Laps of the Infield + Dynamic Stretching (Warm-up)
    15x8 Hurdles Drill at 0.81m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx3)
    2x80m Strides on Grass
    9x7 Low Hurdles Alternating Leg Jumps (1-stepx3, 3-stepx3, 5-stepx3)
    Some Gymnastics (2 Legless Rope Climbs, Some Human Flag Holds)
    3x10 Ring Dips
    1 Lap of the Infield + Static Stretching (Cooldown)

  • Clean and Press Medley Workout

    Skill/Strength: LOG! WOD: Clean and Press Medley 10 minute AMRAP: 1 dumbell clean and press per arm (60,40) 1 kb clean and press per arm (53/35) 1 stone clean and press (65/35) 1 barbell clean and press (11)5/95 1 log clean and press (95/65)

    9 reps + KB + DB
    44KB
    40DB
    95BB
    65 Atlas Stone
    Log (65#)

  • Oly Lifting Workout

    Weightlifting
    Snatch (40kgx3x2, 50kgx2x2, 60kgx1x3)
    3x1 Power Clean + 5 Front Squats (75kg - 80kg - 85kg)
    3x5 Hip Thrusts (60kg)
    3x20m KB One-Arm Farmer's Walk + 20m KB Waiter Walk (24kg)
    2x10 Strict T2B

  • Custom WOD Workout

    snatch practice WU

    3 RDS:

    10 power clean 135/95
    10 walking lunge 135/95
    10 pull-ups (strictish)

    (9:23)
    wait 3 min, then

    3 RDS:

    800 meter run
    20 HRPU

    (16:12)

  • Strength Workout

    Shoulder Press work

    45x5, 60x5, 70x5

    75x5, 85x5, 100x5

    good mornings

    45x10, 55x10, 65x5

    single arm shoulder press

    sets of 10 @ 20#

  • 09.28.2013 Workout

    Partner WOD
    5 min at each station
    Row for calories
    Shoulder 2 Overhead (95/65)
    Sledge hammer (10/8)
    SDHP (70/53)

    2 min rest at each station

    RX. 359.

    Skill work: Muscle up progression
    HSPU with 1 abmat

  • Run 3m Workout

    34m in Myrtle...Mom and Dad's loop is 2m then did Serena loop

  • push/pull Workout

    23:30 (alternating sets)
    10 sets--pullups, chins, static holds, curls
    10 sets--close, wide, hand release, dips

  • Fri Comp Programming Workout

    a) SP wk 4: 5x55, 65, 75
    b) split jerk: up to 145#
    c) 13.2: 10 min AMRAP
    5 STO x 75#
    10 DL x 75#
    15 BJ x 20"
    = 305 reps (10 rd + 5 rep)
    d) failed sled push
    e) 3 RFT:
    250 m row
    15 burpees
    = 6:01
    f) HSPU skills

  • 10 rounds of 10 KB swings (1.5 pood) + 10 toes to rings Workout

    lI did this in the morning with almost no warm up.. I did stretch for a little bit and then set up and did this at 31 Cunningham garage... I had to walk a bit more than usual.. from where I was doing the KB swings to where in the other side of the garage I ended up doing the toes to rings.
    I did all sets unbroken... that was good... I only really felt it in the last 2 rounds big time in the grip... I was glad to not break any sets... i should try to now focus on pushing the pace a bit and seeing where I break.. still a great short WOD and a great killer grip WOD.
    I did rest a bit going back and forth and felt pretty good overall. Almost no stretching post WOD... had to shower and leave to get back home.

    last time I did this WOD was on June and I got 11:15