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

  • 8-18-12 Sprint Intervals Workout

    Sprint Intervals:

    50yds (on soggy grass): 7.18, 7.00, 6.87, 6.69, 6.52, 6.41, 6.32, 6.22, 6.29

    100yds (on soggy grass): 12.97, 12.82, 12.75, 12.62, 12.81

  • 3.8 mi. run Workout

    3.8 mi. Run at the Stanford Dish. Lots of hills.

    32:31

  • TTB/Burpees Workout

    Wod #1

    21-15-9
    TTB
    Burpees

  • AMRAP Workout

    Wod #2

    10 Min AMRAP

    5 Box jumps 30"
    7 Ring Dips
    9 Hang Cleans #95
    11 DU

    4 Rounds + 5 Reps

  • Fight Gone Bad Workout

    Wall-ball, 10 ft target (Reps, 20# / 14#)
    Deadlift high-pull (Reps, 75#/55#)
    Box jump (Reps)
    Push-press (Reps, 75#/55#)
    Row (Calories)

    296

  • Fun Times... Workout

    4.01 min
    8:21 min/mile pace

  • Run Workout

    Run 10 miles around the riverwalk twice

  • Bed Head Workout

    Pre WOD:
    Drop kids off at my mom's house

    For Time:
    Lay in bed all day

    Post WOD (optional):
    Empty bed pan

  • PSKC Comp Class - 8.20.12 Workout

    Class will be at 4:30 on MONDAY

    Strength:
    7 x 2 Paused Front Squats (hold bottom position for 3 sec then come up. See video

    Main effort:
    4 rounds:

    5 Front squats (155/105 taken from the floor. If this is too heavy to do so, lighten the weight)
    10 pull ups
    15 HR Push ups
    Stoplight run

    Extra credit:
    Accumulate 2-4 minutes total in handstand (on wall or free standing) and/or headstand (this is optional for after your weights are put up. Time yourself with a phone or something)

  • Sundays in the Park Workout

    Lovely day in the park!

    Mobility/Warm Up:
    Move. Get Loose.
    Calf stretching
    Sit in squat

    MetCon:
    Run 200 meters
    25 Wall Jumps (~24”/~20” walls)
    Run 200 meters
    25 Spiderman Push Ups
    Run 400 meters
    25 Ball Slams (20 lbs/12 lbs)
    Run 800 meters
    25 Push Ups