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

  • Chest and Back Workout

    Dumbbell chest press 10-10-8-8-6-6-3 reps
    35-35-60-60-75-75-85

    Assisted pull-ups 5-5-5

    Incline bench press 8-8-6-6-3 reps
    135-135-145-145-155

    Pull-down 8-8-6-6 reps
    130-140-155-160

    Hammer strength wide chest 10-8-8-6-6 reps
    45-90-100-115-125

    Unassisted pull-ups 2

  • Bike Workout

    Home to Bethel

  • Bike 3K, 75 KB swings (55 lbs/ 1.5 pood), Row 1K, 60 Wallball, Run 800 m, 45 pullups Workout

    Bike 3K,
    75 KB swings (55 lbs/ 1.5 pood),
    Row 1K,
    60 Wallball, (20 lb for 10')
    Run 800 m,
    45 pullups
    I did this early this morning before work. First morning WOD in a while.
    Felt good overall. I took about 25 minutes to get warm and ready.
    This one was a good, hard, long WOD.
    KB swings felt o.k. I broke them into sets of 15.
    Row actually kind of killed.. I was surprised how difficult it felt (4:00)
    Wallballs I broke into sets of 15 as well. I think I might have done 75 by mistake, I think I did:L 15,15,15,12,11,7
    Run was not too bad.. but again I was feelling a bit drained so harder than I thought it would be. (not sure how long this took.... about 3:30 total with getting the machine up, etc... I did it at 9 and at the end 9.6 mph)
    45 Pullups were: 15,15,11,4 i was feeling it in my grip a lot.
    GREAT WOD.

    First time using the bike at the gym... not sure if I was manipulating it properly to get it to increase resistance, etc. but the distance read 1.9 miles so that was all I was going for... that actually took me longer than i thought it would.

  • Hope Workout

    Three rounds of:
    Burpees
    75 pound Power snatch
    Box jump, 24" box
    75 pound Thruster
    Chest to bar Pull-ups

  • HSPU + Rowing Workout

    50 HSPU done as 1,2,3,4 trading off with Meagan Shoults

    3x1000m Row @ 1:55 pace, 3:00 rest between

  • 0600 CF Undisclosed Day 28 - Fight Gone Bad(ish) Workout

    5 Rounds working one minute at each movement with a 1 minute rest between rounds.

    Score is total reps completed.

  • 07.12.2013 Workout

    12 min AMRAP
    3 Hang Snatch (75/55)
    5 Barbell-facing Burpees
    7 KBS (53/35)
    9 Box Jumps (24/20)

    RX. 55# snatch, 40# KB, 24" box. 5 rounds. Snatches were easy and smooth. I was wary on box jumps after yesterday's crash. Did okay for running on 5 hours of sleep.

    Recovery feels good. No soreness from yesterday at all.

  • Strength - Front Squat Workout

    Front Squat
    2-2-2-1-1-1
    95-115-135-155-165-170

  • Thruster + toes to bar Workout

    7 Minute AMRAP
    5 Thrusters (95)
    7 Toes to Bar

    Finished 4 + 7 rounds (5 thruster and 2 toes to bar in final round)

  • 10,000 lbs Workout

    1 back squat @ 250
    1 Power Clean @ 175 (could have gone heavier.)
    1 Jerk @ 175

    1 round total = 600
    17 rounds = 10,2000 lbs

    NEXT TIME

    Try 16 rounds:
    1 BS @ 260
    1 PC @ 190
    1 Jerk @ 175
    Total = 625 x 16 = 10,000