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

  • power c lean and front squat WOD with some jerks for technique as well Workout

    I worked on my technique by doing mostly sets were I would do 1 power clean, into five front squats and then a jerk or two.
    In the begining with super low weights, I was doing 1 power clean, then a front squat, and then a jerk or a push press, and I would repeat with front squat and then push press or push jerk for a few rounds.
    I think I used:
    65, 95, 115, 135, 155, 175 (no jerk with the 175)
    I was nursing a nagging back pull so I didn't want to do too much.. I kind of reaggrivated the back pull on the 175 lb set I think.
    I did some SUPER high wall balls and DU and wallball adn box jumps as well for practice before and after the workout.
    stretched and went back to work.

  • 15 min. AMRAP of 15 C2B pullups + 30 sec, Ring L-sit hold Workout

    Complete as many rounds as possible in 15 minutes of:
    15 Chest to bar pull-ups
    30 second Ring L-sit hold (I did mine on dip station narrow bars)
    M/ 39/ 135 lbs/ 5'-6"
    I did 7 complete rounds.. I kind of lost track in the middle and might have gotten 8 rounds, but since I'm not positive I'm listing it as 7.
    I went unbroken for the first 2 rounds and then started breaking up the pullups... I did them as follows as best as I can remember:
    R1 - unbroken
    R2 - unbroken
    R3&4 - 12+3 pullup, 22+8 secs L hold
    R5&6 - 8+5+2 pullup, 22+8 secs L hold
    R7 - 7+4+4 pullup, 22+8 secs L hold
    R8 (possibly) - 7+3+3+2 pullup, 22+8 secs L hold

    Post WOD I did OHS:
    45 x 5
    65 x 5
    95 x 5
    115 x 8
    115 x 8
    then lots of DUs and stretching

  • Med Ball: Pull ups, Ring Dips, Jumping Lunges Workout

    8 Rounds:

    8 Pull ups (20/14 medball) MOD: pull ups w/ purple band
    8 Ring dips (20/14 medball) MOD: dips w/ purple band (green when it wasn't available)
    8 Jumping lunges (20/14 medball overhead) MOD: walking lunges with 25# plate)

    Time: 11:21

  • Bike Row & Ball Workout

    10 MINUTES TO ESTABLISH 1RM Thruster 155lbs

    CONDITIONING: PARTNER UP

    1) AIRDYNE 50-40-30-20-10 CAL

    2) PARTNER ROWER 500-400-300-200-100M

    3) PARTNER WALL BALL 50-40-30-20-10 20lbs

    Partner with Sara..

  • Out of town Workout

    Was out of town but squeezed in a quick workout.

    Tennis court springs x 4 lengths
    10 burpees
    5 HSPU
    Stairs jump (box)

    Five rounds took me about 16 minutes.

  • Power Play Workout

    Pre-WOD
    Work Up to a heavy Squat Clean to Overhead

    For Time:
    -15 Power Clean (135/95#)
    -30 Wall Ball Shot (20/14#)
    -45 II Unders (2:1)

    -10 Power Clean (155/105#)
    -20 Wall Ball Shot
    -30 II Unders

    • 5 Power Clean (175/115#) -10 Wall Ball Shot -15 II Unders

  • TABATA Something Else Workout

    Complete 32 intervals of 20 seconds of work followed by ten seconds ofrest wherethe first 8 intervals are pull-ups,the second 8 are push-ups, the third 8 intervals aresit-ups, and finally, thelast8 intervals are squats. There isno rest between exercises.

    Pull ups: 10/10/10/9/8/8/8
    Push ups: 13/11/11/11/11/11/11/11
    Sit ups: 10/10/10/10/10/10/10/10
    Squats: 17/16/15/15/14/14/14/14

    Total score of 43.

  • Starting Strength Workout A Workout

    Back squat 3 x 5 reps
    250-250-250

    Bench press 3 x 5 reps
    185-195-195

    Deadlift 1 x 7 reps
    255

    Pull-ups
    8-8

  • 1/2 Outlaw Workout

    20 minutes to a 1 RM Snatch - 195# PR
    20 minutes to a 1 RM C&J - 235

    5x3 FSquats - 225

  • Beginner - Run, Push, Crunch, Squat, Run Workout

    200m Run
    21-15-9
    Push up
    Sit up
    Squat
    200m Run