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

  • 3-27-13 Sprint Intervals & Back Squats & Metcon Workout

    Sprint Intervals:

    7x150m - on track in spikes...standing start...3 to 5 min rest between reps..did all 7 reps between 20 and 22.

    Back Squats:

    4x135, 4x185, 4x205, 4x225, 4x275, 4x305, 4x325, 4x340

    Metcon:

    7 Rnds: 4 Push press (75lbs), 8 SDHP (75lbs), 12 Frnt Sq (75lbs)

    Time: 9:37

  • Run-Burpee-Clean Workout

    Conditioning WOD:
    Run 400m
    20x Power Cleans
    20x Bar Facing Burpees
    Run 400m
    10x Power Cleans
    10x Bar Facing Burpees
    Run 400m
    5x Power Cleans
    5x Bar Facing

  • Cameron Workout

    Hero WOD
    “Cameron” 35min Time cap

    50 Walking lunges
    25 Chest 2 bar pull ups (MOD: 6 pull ups, rest on green band)
    50 Box jumps 24/20
    25 Triple unders(or attempts) (MOD: 50 DU's)
    50 Back extensions
    25 Ring dips (MOD: dips with Green Band)
    50 Knees 2 elbows
    25 Wallballs 2-fers 20/14 (MOD: 6# ball, I don't care, those were silly and I am way too uncoordinated at this point, lol)
    50 Abmats
    5 Rope climbs

    28:27

    Lots of MOD's (4)! Should've used the purple bands but the greens were already there and I didn't care much today. Since I'm new to pullups I'm just going to try and work them into the workouts gradually. After 6 I couldn't get my chin above the bar so I dropped to the band. First cut from box jumps today, fortunately not a bad one. Between that and the rope climbs my legs already look like I was severely beaten. SEXY!

  • 4-1-13 Workout

    Pre-WOD:

    Work up to a heavy cluster-185

    WOD:
    5 RFT
    5 thrusters (95/65)
    7 c2b pull ups
    9 hrpus
    200 m run

  • Lifting: Clean & jerk practice Workout

    Mix of lifting and stuff in the garage. Got an assortment of PRs.

    Warmup:
    5 min jump rope practice; shoulder mobility w/ resistance band; 10 air squats.

    Got either 9 or 10 double-unders in a row, twice. I was so amazed I lost count. Turns out the key is to jump fast. Who knew.

    Lifting:
    Clean and jerk practice

    15# bar x 10
    65# x 3
    85# x 3 clean pulls
    85# x 3
    95# x 2
    115# x 1
    125# x 1 / failed on the jerk
    125# x 2nd failed attempt
    125# x 3 clean pulls

    I didn't do Open WOD 13.4 (135# clean and jerks) because the weight was too much for me. But I didn't know how much. So I thought I'd try at home to see how much I can C&J. The 125# clean is my new PR. But I couldn't get it over my head. A bit distracted.

    Nik & Malley walked down to the garage while I was finishing up, so I knocked out some pull-ups. Got 7 dead-hangs in a row, which is also a new PR. Then I cashed out with another few minutes of jump rope.

    So new PRs for clean, double-unders, and pull-ups. Not bad.

  • extra lunch Workout

    Five rounds for time of:
    205 pound Power clean, 3 reps
    10 Burpee pull-ups

    then...

    5 rounds for time:
    10 pushup
    10 situps
    4:13

  • 4-1-13 Workout

    Pre-WOD:

    Work up to a heavy cluster-185

    WOD:
    5 RFT
    5 thrusters (95/65)
    7 c2b pull ups
    9 hrpus
    200 m run

  • PSKC Comp Class - 4.1.13 Workout

    Class is at 4:30 Monday:

    Skill:
    Snatch
    Warm up to 85% of max then

    EMOM X 10
    1 full snatch @ 85%

    Conditioning:
    For time.

    1 min Air dyne

    -then(no rest)-

    4 rounds:
    4 thrusters (135/95)
    8 box jumps (30/24)
    12 pull ups

    -then(no rest) -
    1 min Air dyne

  • CFFB Workout

    squat 3x5
    165 190 215(needed to go lighter next time)
    Press 3x5
    105lb
    Met-con
    Pro agility sprints 4x
    5-10-15yds for a total of 60 yds

  • 20 Minute AMRAP Workout

    Run 800m
    3 Rounds of:
    2 MU
    4 HSPU