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

  • 782013 Core/Endurance Workout

    8x250m row
    45 seconds rest between
    (averaged 1:06 per 250m)

    3x20 KTE
    3x10 Barbell Ab Rollout
    50x Banded Reverse Crunch

  • Mountain Dog Shoulders Workout

    15 minutes treadmill run/incline
    15 minutes stepmill

    Sh. Circuit:
    8x Fr Raise
    8x V Raise
    8x Lateral Raise

    Superset:
    Incline DB Chest Press 2x10
    Pushups 2x20

    60 secs spidercrawl

    Superset:
    Over and Back 2x6
    6 Ways 2x8

    60 secs spidercrawl

    Hang & Swing 2x25 + 10 full ROM

    60 secs spidercrawl

    Superset:
    Reverse Pec Deck 3x10
    Banded Reverse Delt Pumps 3x20

    Tabatas Bench Sprints, 4 minutes work 20:20
    50x Leg Lift Arch Lower

  • p90x chest/back/abs Workout

    -first half of chest/back (12 sets...6&6)
    -ab ripper
    -weigh just over 243 lbs
    -GOAL--220s by my birthday (14 lbs in 10 weeks)

  • Elizabeth Workout

    15 mins to find 1rm- Clean 55-65-70-75-85-90fail (though i think i could have gotten it...)

    Then,

    “Elizabeth”

    21-15-9

    Clean 135/95 <--mod 65# (did 70# the first 9 SqCl & stripped)

    Ring dips <--mod ring w/band & purple clip

  • Chief Workout

    warmup was great for this wod! 5 DL each minute w/another cardio until the top of the minute, burpees, mountain climbers, inch worms, etc.

    “Chief”

    Max rounds in 3 minutes of:

    3 Power cleans 135/95 <mod 85# (did 90# the first round)
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles.

    Post rounds completed for each of the 5 cycles.

  • Saturday WOD Workout

    400m
    10 DL
    15 Abmat
    20 box jumps
    20min amrap

    4 rounds + 400m
    have been losing DL weight lately

  • July 4th WOD Workout

    Partner WOD (w/Betsy)
    800m
    100 25# plate lunge
    100 KBS
    100 Pullups (Betsy did 15, i did 5---thank goodness for Betsy!)
    100 Slamballs
    800m

  • Hope Workout

    3 Rounds of “Hope”

    Chest to bar Pull-ups 8|8|8
    Box jump, 24/20″ box <--did not jump. :( 10|10|10
    75/55 pound Thruster 8|8|8
    75/55 pound Power snatch 4|4|4
    Burpees 10|10|10
    120

  • 07.08.2013 Workout

    1-10-1
    OHS (95/65)
    Burpee

    RX. 68#. Need to work on making first OHS of each set a full snatch for efficiency. Hang snatched this time. 26:11

    *First day of whey protein recovery - 1 scoop + water within 30 min of exercise

  • Strength - Overhead Squat Workout

    Overhead squat
    3-3-3-1-1-1
    65-85-105-115-125-135