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

  • Push Jerk AMRAP 10 Workout

    A) Push Jerk (15 minutes work up to a heavy triple)

    B) AMRAP 10
    7 Push Jerks @ 65% of your best triple in Part A
    30 Double Unders

    C) 100 AB Choice (for time) cap is 4 minutes

  • Turkish Delights Workout

    Strength
    3×10 Turkish Get ups with Sandbag - #20-20-40
    *Continuous motion throughout all 10, no pausing

    Wod
    Complete as many reps as possible in 7 minutes following the rep scheme below:

    13/95 pound Clean and jerk, 3 reps - 63lbs
    3 Toes-to-bar
    135/95 pound Clean and jerk, 6 reps
    6 Toes-to-bar
    135/95 pound Clean and jerk, 9 reps
    9 Toes-to-bar
    135/95 pound Clean and jerk, 12 reps
    12 Toes-to-bar
    135/95 pound Clean and jerk, 15 reps
    15 Toes-to-bar
    135/95 pound Clean and jerk, 18 reps
    18 Toes-to-bar…
    This is a timed workout.

    48 reps

  • Climb to Doom - from Sealfit site Workout

    2 muscleup
    4 pistols
    6 diamond pushup
    8 Lpullups
    10 toes to bar
    12 skin the cats
    14 ring dips (these got me nauseous)
    16 5 foot broad jumps
    18 pushups
    20 air squats
    22 box jumps
    24 lunges
    26 double unders
    28 burpees
    30 jinglejangles (16' separated shuttle run - there and back = 1 rep)

  • 3 reps of Power Clean on the minute for 15 minutes Workout

    I did 3 power cleans on the minute for 15 minutes. I had originally planned on doing 16 sets, but decided to take one minute off in the middle.
    I also stopped after about 9 minutes with 165 lbs x 3 and changed it to 175 lbs x 2. Then the last 2 minutes I changed again back down to 155 lbs x 3.
    I had to stop to wrap my thumbs after about 13 minutes and then just banged out 2 sets quickly.
    I was o.k. but on the my third reps a lot of the time I was too slow with my elbows. I need to really pull the bar back onto my rack, not just wait for it to meet me. I did only a few times spread my feet too wide.

    Post WOD:
    I did a 3 round couplet of:
    10 (5 with each hand) KB snatch (using 20 kg)
    25 DUs

    I stretched a little bit and then showered and went back to work.
    I was feeling my thumb about to tear and didn't want to tear before the upcoming vacation to the beach with the family.
    Good workout overall... my 3rd in a row. I'll take a day off for sure.

  • 08.12.2013 Workout

    10 min AMRAP
    1 dead lift (115/75)
    1 hang power clean
    1 front squat
    1 push press
    Every time the bar is set down, do 5 burpees

    RX. 25 rounds + 25 burpees

  • SDHP and Ring Dips Workout

    5 rounds

    21 SDHP @ 95#
    21 Ring Dips

    w/ partner

  • 08.13.2013 Workout

    12 min AMRAP open ladder
    Dead lift barbell push-up (185/115)
    Burpee K2E

    RX. 7 rounds + 4 burpee K2E

  • Blake Workout

    4 rounds

    100 ft over head lunge w/ 45# plate
    30 box jumps @ 24 in
    20 wall balls w/ 20# ball @ 10 ft
    10 HSPU

  • Patrick AFB - sprint, jog, double under, flutter kick, plank Workout

    Sprint 50m, jog 150m, Sprint 50m, jog 150m, 20x double under, 20x4-count flutter kicks, plank: 1min
    …repeat this until you have run a total of 1.5 miles for time.
    Time:39:26

  • 8/13/13 Squat Cleans off Boxes, FS, Wall Balls & Pull Ups Workout

    A. Clean off blocks - build to a max in 10 min - mid thigh
    SCORE: 245
    B. FS @ 30X1; build to a 2RM in max 5 attempts
    SCORE: 335
    +
    4 rds for time:
    35 wall balls
    20 COVP chin ups
    SCORE: 10:35

    Notes:
    - get the CNS primed for some explosive work
    - be tight on the tempo for the FS 2RM
    - Regionals 2010 workout for circuit