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

  • Day 5: "Run Fran, Run" Workout

    Strength Training: Deadlift 1RM: 235
    40% x5 = 95 (warmup)
    50% x5 = 120 (warmup)
    60% x3 = 145 (warmup)
    75% x5 = 180 (work)
    85% x3 = 205 (work)
    95% x2 = 230 (work)

    WOD
    400m Run
    21x Thrusters [Rx: 65/95] (Sx: 65)
    21x Pull-ups (Sx: JPU)
    400m Run
    15x Thrusters
    15x Pull-ups
    400m Run
    9x Thrusters
    9x Pull-ups

    Coach: Jason

    Today I met the infamous Fran. Apparently a normal Fran is brutal, but whoever programmed today's WOD decided to kill us Monday-Friday warriors by adding 3x 400m runs to her usual devastation. Of course I had to scale (Sx) her as well because after yesterday's shoulder WOD, 95# was NOT going to go over my head 45 times. For my jumping pullups I tried to add a bit of a kipping swing right before my jump so I can get the feel for the kipping motion. As I get stronger I'll be able to scale into a band assisted pull-up. Despite all the abosolute mayhem of this week's workouts I feel really good. I'm definitely going to take the weekend off and rest. Maybe get the kid's bikes fixed and go for a family ride on the fitness trail? We'll see how the weather holds up.
    BTW... I'm still breathing a little heavy and it's been over an hour since I finished the WOD. LOL Good stuff!

    Dream. Dedicate. DO!

  • two mini WODs Workout

    5 Rounds for time of:
    10 Wallballs (14#/20#) to a 9/10ft target
    15 Push-ups

    then (5 minutes rest)

    3 Rounds for time of:
    10 Pull-ups
    25 Air Squats

    results: 6:22, 2:36

  • Oly lift Workout

    Max clean and jerk in 10 mins

  • Wod Workout

    6 Ground to Overhead 165/110
    12 HSPU

    5 round for time, time cap 20 mins

  • Snatch complex Workout

    1 power snatch + 1 oh squat+ 1 snatch x 4 à 75 % max snatch

  • Wod Workout

    9,6,3
    Oh squat 135/95
    Thruster 135/95
    +
    50 thruster 75/55
    25 oh squat 75/55

    For time
    Time cap 18 mins

  • Wod 1 Workout

    500 m row
    15 power clean 225/145
    15 front squat 225/145
    400 m row
    30 wall ball 20/14
    30 kb swing 70/50

    For time
    Time cap 25 min

  • Wod 2 Workout

    10 burpee sur plate
    Allé-retour gym Oh walking lunge, plate 45/25
    7 Push press, 95/65

    AMRAP 15 minutes.

  • Back Squat 3 RM Strength

    Back Squat 3 RM

  • Oly Lifting Workout

    Weightlifting
    Snatch (40kgx3x2, 50kgx2, 60kgx2, 65kgx1x2)
    Power Clean & Push Press (40kg, 50kg, 60kg, 70kg, 80kg, 85kg fail Push Press)
    3x5 Glute Bridges (70kg)
    5x1 Snatch Pulls (90kg)
    Left Arm Isolation Work (5kg plate)
    3x15 Lying Leg Raises