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

  • 04.27.2013 Workout

    15-12-9-6-3
    Power Snatch (115/80)
    Burpee over bar

    65#

  • 4-26-13 Metcon (Tin Man Modified) Workout

    Metcon:

    Tin Man Modified: 5 Hng Clns (190lbs), 30 DUs, 5 DLs (315lbs), 30 DUs

    Time - 16:58

  • back after 2 weeks... Workout

    Warm up:

    2 Rounds

    250m Run
    25m IW
    25m Lunge Rotations
    10 Pull Through
    10 Scorpion Stretches
    10 Air Squats

    Skills

    Front Squat

    3-3-3
    33-53-63

    WOD

    21-15-9

    front squat
    shoulder to oh
    hand release push ups

  • Strength - Front Squat Workout

    Front Squat
    3-3-3-3-3
    95-115-135-..... 155

  • Strength - Complex Workout

    Work up to max weight without removing your hands from the bar for the following complex:
    1 Power Clean
    1 Squat Clean
    1 Jerk

    95-115-135-145-155
    tried 165 and failed

  • Shoulder Press, Push Press, Push Jerk Workout

    Shoulder press 1-1-1-1-1 reps
    Push press 3-3-3-3-3 reps
    Push Jerk 5-5-5-5-5 reps

    85-90-95-100-105
    105-105-105-105-105
    105-105-105-105(3-2)-105(3-2)

  • Clean and Jerk + Burpees + Air squat Workout

    1 Clean and Jerk (80% of 1RM) - 115
    10 Burpees
    15 Air squats

    Completed 7 + 5 rounds

  • 5x3 Snatch Workout

    -Buy In-
    Strength: Back Squat

    WOD
    Snatch 3-3-3-3-3
    *Reps must be touch and go.
    135, 145, 155(F), 155, 165

    -Cash Out-
    As Many Rounds as possible in 5 Minutes:
    5 Overhead Squats 135/95
    15 Lateral Jumps over the Bar
    5rds + 5 OHS

    then Muscle up practice
    did 15 total: 5UB, 5UB, 3UB, 1,1

  • extra lunch Workout

    4 rounds (3 min on and 2 min rest)

    5 Burpee
    10 Russian Twist - 2 count (#50 dumbbell)
    15 Air Squat (#50 dumbbell)

    round 1 reps - 65
    rounds 2 reps - 62
    round 3 reps - 60
    round 4 reps - 60

  • Brenton Workout

    3 rounds for time of:
    100' Bear Crawl with weighted vest
    100' back do: 3 long jumps and then 5 burpeeps, to complete 100' (wearing weighted vest)
    I MESSED THIS UP.. YOU'RE SUPPOSED TO DO 5 LONG JUMPS AND 3 BURPEES. NO WONDER THIS TOOK ME A LITTLE BIT LONGER.
    This gets tough as your bear crawl gets your hamstrings tired before the long jumps and Burpees.
    I did this outdoors at the museum lawn area. Very little warm up. It was not too wet on the lawn so not much slipping with the jumps this time.
    Fun WOD. I was not sure how many rounds to do so I only did 3. I have to look how many rounds I did last time. I think that 5 rounds would be a killer and I should do that next time... at night when it's nice out.
    I did this in about 10:50
    POST WOD:
    I did the DU Ladder of 5,10,15-50,45,40,-5 ALL UNBROKEN and all start over sets.
    I took my time and really only messed up on the coming down sets of 45 and 40 a couple times.
    I did this in about 9:50
    Good Stuff. Then did some bike riding with Kendall.
    Fun Time.