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

  • 02.15.12 WOD Workout

    20 min AMRAP

    5 slamballs 20#

    10 box jumps 24/20

    20 mountain climbers – Each leg = 1 rep

  • Annie Workout

    Annie

    50.40.30.20.10

    Double Unders

    ABMAT

    9:09. Strung together 46 DU's! Beat my last time by over 6 minutes.

  • Thruster Fluster: Stupid [mumbles][grumbles] Thrusters Workout

    I went back to the box last night to get a second WOD in for the day (upping my WODs this week in a final preparation for the first CF Open WOD next Saturday (2/24). I was going to do a V-Day WOD that a Tumblr friend cooked up but I could not because of weather and conditions here in Ouray (called for sled drags and we are not allowed to use the sleds right now ... multiple feet of packed snow and ice outside the box).

    So, my coach suggested this lovely fun:

    Warm Up:
    Second WOD ... I'm good to go (okay, I did some pull ups and push ups).

    Mobility:
    Shoulders on bands
    Foam roller on back, neck and hamstrings
    PNF hamstring stretch
    Sit in squat for 2 minutes

    MetCon/Conditioning:
    Thruster Fluster
    50 @ 45 LBs
    40 @ 55 LBs
    30 @ 65 LBs
    20 @ 75 LBs
    10 @ 95 LBs

    Rule - You cannot put the bar down or your count restarts at 1 for whatever set you are on. You may, however, hold the bar above your head or under your neck to rest (you may not let it hang down to rest).

    Results:
    Pain

  • Erg Repeats Workout

    8x250 meter rows

    1 - 50.5
    2 - 48.6
    3 - 49.9
    4 - 47.6
    5 - 47.2
    6 - 47.7
    7 - 48.2
    8 - 47.5

    This sort of messed up my back.

  • Good Morning Workout

    Good Mornings 3.3.3.3

    Then:

    10 minute AMRAP

    5 cleans #65

    5 Push Press 65

    Ball touches 20

  • Valentines day WOD Workout

    4 Rounds
    10 K2E
    15 Power Snatch 95/65lb
    30 Push-up

    Almost RX'd this one!

  • Slam Ball, Box Jump, Mtn. Climber Workout

    20 min AMRAP

    5 slamballs 20#

    10 box jumps 24/20

    20 mountain climbers – Each leg = 1 rep

    13 rounds done (+5 slam balls, +5 box jumps)

  • Rugged Workout

    • 20 HSPU
    • 30 Dead Lift (185,115)
    • 40 Burpee
    • 50 KB Swing (53,35)

  • Bearfit - Beach Session Workout

    Warmup
    - 3mins run and catch - bad pass or catch 2 pushup penalty.

    SealFit Course
    - 100m Sand Run with Broomstick
    - 3 x 20m Burpee Broad Jumps
    - 100m Sand Run with Broomstick
    - 60/40/20 second Hover
    - 50m Sand Run broomstick overhead.
    - 1/2 Tabata Air Squats
    - 3 x Linked arm situps in the shallow water
    - 50m Sand Run with broomstick
    - 3 x Team Tunnel Army Crawl
    - 3 x 20m Human Wheel Barrow
    - 3 x 20m Partner Drag
    - 200m Sand Run with push press, sprawls, lunges, ohs
    Finisher
    - 2 x Sand Hill Sprints

  • PSKC KB Complex Workout

    Squat Snatch
    1-1-1-1-1-1-1

    PSKC KB Complex

    Snatch-push press-clean-thruster-pushup
    So you'll do a kb snatch, lower it to the rack, do a push press, then a clean and then a thruster. Set bell down and do a pushup...that's one rep. So one rep weak side, one rep strong side, then 2,3 etc...
    We will ladder up and down
    1-2-3-4-5-4-3-2-1 w/s
    53/35

    And i would just like to mention how absolutely awful this was...and tough to finish on my own in the garage!