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

  • Air Squat "Annie" Workout

    Pre-WOD
    5 X 3 Back Squat (315, 325, 335, 345, 350)

    For Time:
    50-40-30-20-10

    Air Squats- No Hands, Burpee Penalty
    Double Unders

    Post WOD:
    4 X 200 Meter Run
    1:1 -Partner

  • Competition Group WOD/ 3 AMRAPS Workout

    AMRAP 3 Minutes
    7 - Thrusters 95#
    7 - Pull Ups
    (5 Rounds)
    1 minute rest
    AMRAP 3 Minutes
    7 - Cleans 145#
    7 Ring Dips
    (2 rounds)
    1 Minute Rest
    AMRAP 3 Minutes
    7 - Shoulder to Overhead 165#
    7 - Pistols
    (1 round + 7)

  • Physical Therapy Workout

    15 Minutes
    Leg feels better

  • 01-29-13 Workout

    Wear 30Lb Vest and do 4 Rounds of:
    10 Thruster's #75
    10 Burpees

    After the 4th round, strip the vest and complete 100 DU's all for time.

  • Thruster/Run Doublet Workout

    -Buy In-
    Strength: Back Squat
    5/3/1 Wk 1: 200x5, 230x5, 260x10

    WOD
    For time:
    135/95lb Thruster, 15 reps
    Run 200 meters
    95/65lb Thruster, 20 reps
    Run 400 meters
    65/45lb Thruster, 30 reps
    Run 800 meters

    12:39 RX'd
    Reps on each set:
    10/5
    13/7
    20/5/5
    -Need to get stronger mentally to fight thru and get those last final reps. dropped BB each time when I really didn't need to.

    -Cash Out-
    4x10 unbroken wall ball with 30# ball then 5 muscle ups (3,1,1)

  • Monday Strength programming Workout

    Warm Up: shoulder prehab, arm circles, 10 light kb push press/side

    Strength: OH press
    5-5-5+, then 1 set AMRAP @ 70% day’s weight (7 reps) 68 lb OH Press
    superset with 4 sets, alternating
    AMAP strict pull ups (blue band)
    AMAP srict chin ups (blue band) 27 total

    Met Con: 8 mins AMRAP
    100m DB Farmer’s walk (50m shuttle) 25lb db
    5 db clean & jerk left
    5 db clean & jerk right
    100m sprint (50m shuttle) 3.5 rounds

    Mobility: elbow on wall, foam roll upper body

  • 1/15/13 Workout

    7x2 Press (EMOM)

    In Teams of Three:
    20-Minute AMRAP of:
    200m Row
    10 Slam Ball
    5 Burpees

    Lisa & Brad - 7 rounds plus row

  • Oly Lifting + "Gwen" Workout

    Skill
    Some Pushups and T2B
    Snatch and C&J
    EMOM for 5 minutes: 3 Strict Muscle Ups

    WOD
    15-12-9 reps for load of:
    C&J (50kg - 55kg - 60kg Fail x2)
    Failed the final set at the final rep twice. The first time my hands slipped.
    The second time the bar hit my knees on the way up! Still it's a PR.

  • Air Squat "Annie" Workout

    Pre-WOD
    5 X 3 Back Squat- 185

    For Time:
    50-40-30-20-10

    Air Squats- No Hands, Burpee Penalty
    Double Unders- Modified: 5 Burpees to start each set of (3 to 1) singles

    Post WOD:
    4 X 200 Meter Run
    1:1 -Partner

  • 01.30.13 Workout

    Snatch review- 15 mins.

    Find 1rm- Snatch (10mins) <--failed at 35# as I couldn't pop my hip. Similar issues when working out with Brad over the wknd.

    Then,

    10min AMRAP

    30 Double unders

    20 Abmats

    10 Power snatch 95/65 <--35# (Poor form. To pop my hip, I ended up jumping forward, making my bar not go in a continuous, vertical line.)

    Note: Plan on attending Kaleb Whitby's OL class this Saturday that will focus on the snatch.