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

  • Snatch-Clean-FS-RDL Workout

    A.Take 15-20 minutes to build to today’s 1-RM Snatch
    worked up to 60kg (F) so made one at 58 and called it

    B.Take 15 minutes to build to today’s 1-RM Clean
    got under 81kg twice but couldn't stand it up

    C.Front Squat
    * Set 1 – 3 reps @ 75%
    * Set 2 – 2 reps @ 85%
    * Set 3 – 1 rep @ 90%
    * Set 4-8 – 1 rep @ 95-105%
    Rest 2-3 minutes between sets
    worked up to 90kg, failed 91

    D.
    Three sets of:
    RDL x 6-8 reps @ 3011
    Rest as needed
    Used 65kg

  • Oct 29 2012 Workout

    Shoulder Press 5x3: 165#

    6 rds for time:

    6 Thrusters-115#
    12 Box Jumps- 24"

  • 10-30-2012 Workout

    800M Run

    12 ATW (Around the worlds... Clean, thruster, back squat, behind the neck press) #135

    800M Run

    9 ATW #155

    800M Run

    6 ATW #175

  • Seahawk Workout

    3 Exercises: squat, push-up, sit-up
    15-12-10-8-5 two rounds
    10 burpees every 5 minutes

  • 102912 Workout

    Strength/Skill

    Hang snatch - 65% x 2 x 4 @ 95#
    Jerk - 75% x 2 x 4 @ 135#
    Back squat - 80% x 2 x 5 @ 185 #

    WOD

    5 rounds for time of:

    15 Hang Squat Cleans @ 75# * i want these performed unbroken, scale weight accordingly *
    20 Ab Mat Sit ups (db anchors required)

  • 103012 Workout

    Strength/Skill

    rope climbing 15-20min

    WOD

    3 rounds for max reps of:

    1min KB swings @ 44#

    1min air squats

    1min DU

    ** 1min rest **

    Rounds Total: 60, 64, 64

  • 2 rounds of: 50 pullups, 75 situps, 75 OHS with 75 lbs, 75 DUs (this was only supposed to be 50 OHS I messed up) Workout

    M/ 38/ 134 lbs/ 5'-8"
    I messed this one up... I did:
    2 rounds of:
    50 Pullups
    75 situps
    75 reps of 75 lb OHS
    75 DUs
    I did this above As Rx: 24:30
    I would have been A LOT faster if I had only done 50 OHS... NEXT TIME READ TWICE.
    For me, the real time was the OHS. The other parts were just grin and bear it and trudge through... The pullups were not too bad. I think I was breaking it up into about 3-4 sets to minimize rest and keep up the pace. The situps were pretty easy, but got a little winded just a bit. I basically broke up the OHS into 15 rep sets... in the first round I did I think 17 & 16 rep sets and then I ended up with a 10 rep set. Again for me, the DUs were a bit fumbled, but I think that's more due to a little bit of fatigue as well as my somewhat messed up ankle. I did them in about sets of 20 or so.

  • Kelly Workout

    Five rounds for time of:
    Run 400 meters
    30 Box jump, 24 inch box
    30 Wall ball shots, 20 pound ball

  • WOD 102912 (Pushmore) Workout

    Back Squats 5 x 3 @ 85-90% 3RM
    then:-
    In 12 minutes, complete as many rounds as possible of:
    10 Kettlebell Swings @ 24kg/16kg
    10 Handstand Push Ups
    10 Single Leg Squats(alternating)
    Beginner: Scale movements and load as necessary.
    Advanced: KB @ 32kg/20kg, head to floor HSPU.

    Warm up : 15 Overhead Squat / 7 TTB / 4 RD / 4 Pullup

    Result : 80KG Back Squats, 24KG KB . SLS (12") . HTF - 3R+10,3

  • WOD 103012 (Pushmore) Workout

    5 minutes for reps of Turkish Get Ups(use a moderate load, focus on good form and technique).
    Then:-
    25-20-15-10-5 reps for time of:
    Pull Ups
    Double Unders x2
    Beginner: Scale movements and load as necessary.
    Advanced: Chest-to-bar pull ups.

    Warm up : 15 Overhead Squat / 7 Handstand / 7 TTB / 4 RD

    Result: 20kg KB - 9Reps , Pullup + BlueBand - 31:24min