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

  • Squat Clean, Box Jump Workout

    Squat Clean 5-5-3-3-1-1 (45-55-65-75-80-85)

    Then,

    3 Rounds

    10 Squat cleans 135/95 (MOD 65#)

    20 Box jumps 24/20

    65# felt heavy enough. Was able to do the first round unbroken, then 5's, then 3/2. Don't go up yet, keep working on form at this weight. Left knee still caves in and I still don't have the speed I need to get under it efficiently at a higher weight.

  • push press/OHS/GHD Workout

    Complete as many rounds as possible in 15 minutes of:
    135 pound Push press, 7 reps <-- subbed 115
    135 pound Overhead squat, 10 reps <--backsquat
    15 GHD Sit-ups <-- normal situps

    I'm still really feeling the kitchen sink workout. This was good to get loosened up.

    6 rounds + 4 press

  • 24.6.2019 Workout

    Jos juhannus meni humalassa, niin kevyttä liikuntaa yksi tunti.

  • 30min amrap: Assault Bike / GHD / selkäpenkki / AbMat / selänojennus Workout

    30min amrap:

    • 20cal Assault Bike
    • 10 GHD-istumaannousu
    • 10 selänojennus selkäpenkissä kuntopallo niskassa
    • 10 AbMat-istumaannousu
    • 10 selänojennus maassa

  • push press / OHS / GHD Workout

    Complete as many rounds as possible in 15 minutes of:
    135 pound Push press, 7 reps
    135 pound Overhead squat, 10 reps
    15 GHD Sit-ups --> quads beat up from previous WOD, did abmat situps

    first 2 rounds i didnt put the barbell down, after that did 5 press then rested, did last 2 press then straight into the OHS unbroken.

    almost dropped the bar on OHS during last round.

  • Runway Habu Trail Workout

    Ran from the gym to the EOR(end of runway) habu trail, took the trail to the 265 hanger, then went back.

    max pull ups(6 today)

    max full situps(100 today)

  • Dead End Workout

    Pre-WOD:
    10x1 Jerks
    95, 95, 95, 105, 105, 115, 115, 120, 125, 125
    WOD:
    12 Minute AMRAP:
    6 Deadlifts (#185/115) 115
    12 pushups
    24 DU's (2:1) - 48 singles

    12 rounds + 6 DL + 6 push ups

    Post-WOD:
    50 weighted situps (35/25) 25# KB
    50 unweighted situps

  • Top Notch Workout

    Pre-WOD
    5X2 O/H Squat 45#, 55#, 65#

    For Time
    200 Meter Run
    7 Power Snatch (#135/95)
    14 Pull up / Dips (banded)
    200 Meter Run
    5 Power Snatch
    10 Pull up / Dips
    200 Meter Run
    3 Power Snatch
    6 Pull up / Dips

  • Jerk x 5 + Towel L sit pullups x 8 Workout

    M/ 38/ 134 lbs/ 5'-6"
    I did a different WOD last night
    (the night before I did the weighted pullups & walking lunges with bar in rack position)
    last night I did:
    couplet (not for time but keep it moving) of:
    Split Jerk (from rack) x 5,4,3
    Towel Pullups (L position) 8 reps
    I was concentrating on GOOD FORM and good speed with really pushing UNDER the bar.
    bar
    95 lbs x 5 + towel pullups x 6
    115 lbs x 5 + towel pullups x 6
    135 lvs x 5 + towel pullups L position x 8
    145 lbs x 4 + towel pullups L position x 8
    155 lbs x 3 + towel pullups L position x 8
    155 lbs x 3 + towel pullups L position x 8
    155 lbs x 3 + towel pullups L position x 8

    towel pullups were GREAT on grip. I need to start adding them for my grip development.
    Jerk felt pretty good overall, but I STILL NEED TO CONCENTRATE ON PUSHING MY BODY DOWN UNDER THE BAR.
    My neck and back are a little tight. I think I'm shoving my head too far back out of the way and loading up my upper back too much with a little bit of hyperextention in the lowering of the weight

  • Metcon Workout

    • 5 Min AMRAP of:
    Rope Climb
    (Seleziona la variante; Standard, Legless, Standard con Vest (9/6Kg))
    5:00 rest
    5 Min AMRAP of:
    Rope Climb
    (Seleziona la variante; Standard, Legless, Standard con Vest (9/6Kg))