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

  • Db Snatch/WB/PU 21-15-9 Workout

    21-15-9

    Db Snatch

    Wall Balls

    Pullups

  • Helen Workout

    3 Rounds

    Run 400 meters
    1 1/2 Kettlebell X 21 swings (or 55 pound dumbbell swing)
    12 Pull-ups

  • Karabel Workout

    This was my first attempt at Karabel. Mind you I was a bit under the weather, so I went lighter on the weight than I should have.

    Strength
    100 frog legs (this was more warmup for Karabel than strength).

    Karabel
    10 rounds of
    3 snatch (135,95) I used 75 lbs
    15 wall ball (20,14) I used a 10 lb ball

    I finished in about 17:39 (I don't recall the exact time, but that sounds pretty close). My hip flexors were toast after this workout. I couldn't walk fully upright for about 2 days even though I was stretching every couple hours.

  • Mainsite WOD Workout

    Two rounds for time of:
    Run 800 meters
    30 Pull-ups
    50 kg pound Front squat, 30 reps
    20 Toes-to-bar
    50 pound Power clean, 30 reps

  • Max back squat Workout

    5, 5, ....1 back squat max

  • CF Totals Workout

    BS 345 PR
    DL 425 PR
    SP 165

    Total: 935

  • Nasty Girls Workout

    Pre WOD:
    Choose 1 - back, front or OH squat. 5x5
    *choose the one that needs the most technique work.

    Back squat (135, 145, 155, 165, 175)

    WOD:
    3 RFT
    50 air squats
    7 muscle ups (7 CTB, 7 ring dips)
    10 hang clean (135/95)

    I think that's the right time...can't remember exactly...

  • 12-27-12 Metcon (Tin Man) Workout

    Metcon:

    Tin Man: 5 Rnds: 5 P Cleans (190lbs), 30 DUs, 5 DL (315lbs), 30 DUs

    Time - 20:28

  • Flurry Workout

    Pre-WOD
    Power Cleans (3-2-1; 3-2-1; 3-2-1)

    5 Minutes - 5 HSPU OTMEM

    3 RFT:
    -10 CTB Pull Ups
    -30 Ii Unders (3:1)

    Time Remaining: Farmers (70/53)

  • Hang Power snatch & Box jump Workout

    Buy in:
    2 hang power snatches EMOM for 5 minutes
    125# for first 2 minutes, then 145# for remaining.

    WOD:
    For time:
    50 double unders then

    21-15-9
    Hang power snatch (115/75#)
    Box jumps (30/24")

    50 double unders.

    Cash out:
    Tabata mtn climbers
    -24 lowest set.