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

  • Resolve Workout

    Strength: 3 RM Back Squat

    Metcon: For Time
    - 50 KB Swings (53/35)
    - 800 Meter Run
    - 25 HSPU
    - 800 Meter Run
    - 50 Pull Up

    Back squat: 205
    Metcon: 15:02 (50# kb, and HSPU with limited ROM)

  • Starting Power Workout

    Day 3: A

    AMRAP with muscular failure
    max 36 reps+2,5kg

    x 65kg back squat
    x 42,5kg bench press
    x 32,5kg clean and jerk

  • 7 Mile Trail Run Workout

    1.75 mi. trail, 4x.

    I did this with my brother in-law and it actually started raining, then hailing on us during the run. It was nasty. I finished a little ahead of him and went back to find him. We both arrived at the finish at 1:03:33, but I'm pretty sure I made it there the first time in under 1:00. Not an especially challenging run, except for the rain, hail, toe shoes, and knee pain towards the end. Pace was easy, though.

  • Bench Press 1RM Workout

    45 lb x 10 reps
    135 lb x 5 reps
    185 lb x 5 reps
    205 lb x 4 reps
    215 lb x 3 reps
    225 lb x 2 reps
    235 lb x 1 reps

    Wrist is about 80% right now. Disappointing since I hit 265 over the winter, but I'm trying to build back up.

  • OHP/Pull-ups Workout

    Fat bar OHP and pull-ups. 10, 9, 8...

    This was strict as long as possible, but some and push press and kipping did happen. Slow negatives when I had to "cheat", and static hold on the final 1 rep set. Untimed.

  • Resolve Workout

    Pre-Wod: Find 3 RM Back Squat - 135#

    Metcon: For Time
    - 50 KB Swings (53/35)
    - 800 Meter Run
    - 25 HSPUs (abmat)
    - 800 Meter Run
    - 50 Pull Ups (banded)

  • Squat Cleans Workout

    Squat Cleans x2 every minute for 12 minutes (135 rx)
    115 lb

    NOTES: pushed myself on the form. The weight was fine, the form was nasty.

  • Wod Workout

    3 Sets of 5 Deadlifts at 113
    3 sets of 5 Strict Press- some at 58, some at 53
    + some other workout

  • PURE WOD 06.04.12 Workout

    Pre WOD 1
    -100m row (easy)
    -:30 rest
    -100m row (easy)
    -:30 rest
    -500m row for time (1:40 PR)

    Pre WOD 2
    -Get to 90-95% of 1RM (335#)

    WOD
    3 Rounds for Time
    -7 Deadlifts (275#)
    -14 Toes to Bar
    -21 Squat Clean Wall Balls (20#)
    ---11:20---

    Deadlifts were torture, probably chose a bit too much weight, but a seriously tasking WOD.

  • 06042012 Workout

    5x3 Squat Snatch 45, 65, 75, 80, 85
    3x1 Find 1RM = 90, 100, 105#

    5 Rounds
    3 Squat Snatch 80#
    200m Run

    I think that was the best form I got snatching!