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

  • Tempaus Strength

    3 x tempaus reideltä, polven päältä ja maasta

  • WEDNESDAY F.O.D 20120411 Workout

    On the minute every minute for 12 minutes :

    3 DL 135/95# (start up weight)
    3 Burpee box jump

    • You must go up in weight at each set.
    • 100 burpee penalty for DNF.

  • TGU w/ Triple Triplets Workout

    Skill: TGU (10 minutes to find a heavy max on each arm)

    Triple Triplets
    20w/20w/20w x 3 non-stop at each station before switching to the next

    Station 1 - ring rows, pushups, air squats
    Station 2 - dbl clean and press, battling ropes (set up outside on posts), jump rope
    station 3 - situps, mountain climbers, flutter kicks
    * 1:00 rest in between stations
    * repeat twice

  • CFW - 11Apr12 Workout

    ME Thruster
    Worked up to a new PR of 205#

    then:
    15 Min AMRAP
    15 Wallball 20/14lb
    10 Burpee to 45lb Plate
    50m Slamball Toss

    Total: 4 rounds + 19 (15 wallballs 4 burpees) and for a slamball I did 30# so Rx+

  • Rest day Workout

    JH 60 min

  • OLY Only Workout

    1) Snatch: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
    2x1 @ 95# 1x1 @ 105 1x1 @ 105 again
    2) Clean & Jerk: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
    2x1 @ 135 1x1 @ 140 1x1 @ 140
    3) 4X2 Tempo High-Bar Back Squat @ heavier than last week – rest 60 sec.
    4x2 @ 240/260/270/270
    4) High-Bar Back Squat 1x1 @ 300

    300 is not a PR but is the first time i'd hit it in a long, long time.

    YouTube Link is provided on both my Pumphouse Industries page and my usual Facebook Account

  • Maanantai 20.8 Strength

    Pausing Snatch Pulls
    5 Sets of 2 @ 98%
    2 Seconds Pause at Knee

  • A Ball Workout

    8 Minutes:
    -800 Meter Run
    With Time Remaining AMRAP:
    - Medicine Ball Squat Clean Wall Ball Shot (20/14)
    Wore a 50lb vest, lost count

    Post WOD:
    -Accumulate:
    3 minute plank
    1 minute L-Sit

  • Outlaw way 26.3 Workout

    BBG

    1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

    2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

    3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed

    Strength/Skill

    1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec.

    1b) 4XME C2B Pullups (do not rip) – rest 90 sec.

    Conditioning

    At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-

    Row 5k

  • Strength Strength

    • 3-3-3-3-3-3-3-3 of:
    BB Back Squats
    3 @ 8 RPE
    75% 1RM 3 reps
    80% 1RM 3 reps
    80-85% 1RM 3 reps
    80% of 3 @ 8 RPE 3-3-3-3-3 reps (31X1 tempo)