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

  • 4-21-14 Workout

    Back Squat 10-8-6-4-2
    185-205-215-225-245 (fail 2nd)

    10 min AMRAP:
    30 DUs
    15 KB swings (53/35)
    10 Toes to Bar

  • 10 rounds of: 10 Toes to Rings, 10 KB swings (with 1.5 pood) Workout

    I did this typical workout outside at Kensington playground.
    I did almost no warm up and just banged it out. I was in control and did all movements well. I was concentrating on using my posterior and legs mostly for the KB swings. All unbroken.
    11:02
    Played outside with the kids before coming back to change and finish making dinner.
    Fun workout and super fast.
    I just wanted to get a quick workout and I hadn't done those in a while.
    Fun. I looped my rings on the basketball rig at Kensington playground and it was just fine... I'm pretty sure I could do MUs there as well.

  • Run Workout

    3 miles

  • 4/21/2014 - PC, EMOM, FS, KBS, Burpee Workout

    A) EMOM x 10
    - 1 full clean starting at 60% and building
    SCORE: 135, 155, 205, 225, 245

    B) Front squats 4-6x3 @30X1; R2-3M
    SCORE: 215, 235, 265

    C) Tester
    3 rounds for time:
    - 25 KB swings (70/53, 53/35)
    - 25 burpees
    SCORE: 7:53

  • 4/19/2014 - Snatch Work Workout

    A) 3x3 - Snatch 1st Pull - load over 100%
    SCORE: 215

    B) None-heaving Snatch Balance 2x5
    SCORE: 135 (2), 155 (2), 175

    C) High Hang Squat Snatch off Boxes - 2x10
    SCORE: 135, 155, 165, 175, 185

  • WOD Workout

    21 reps of:

    Thrusters (95 lbs)
    Incline push-ups
    Box jumps (24 inch)
    SDHP (95 lbs)
    Sit-ups

    Then
    10 pull-ups

    Didn't feel so good. This was supposed to be 21-15-9

  • April 21 Workout

    Strength / Skill:
    Back Squat
    10-8-6-4-2 [increased weight each set: 95-100-105-110-115]
    Note: As heavy as possible.

    WOD - 10Min AMRAP:
    - 30 DU
    - 15 KB Swings (53,35)
    - 10 T2B

    Completed RX: 4 rounds + 29 DU

  • CF Santa Clara Workout

    Power Snatch - 75% x 3 x 5 (got up to 67#)

    Snatch Push Press + Overhead Squat - 75% (of sn or ohs) x 5+1 x 5 ) (got up to 58#)

    +

    minute 1 = 20 Wall Ball
    minute 2 = 15 burpees
    minute 3 = 25 wall ball
    minute 4 = 20 burpees
    minute 5 = as many wall ball as possible
    minute 6 = as many burpees as possible

    Used 10# med ball. Didn't complete reps for min 3 or 4, did max reps.

  • CF Santa Clara Workout

    Snatch - 60%x2, 70%x2, 80%x2, heavy single (got up to 63#)

    Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, heavy single (got up to 93#?)

    Back Squat - 80% x 3 x 5 (got to 123#)

  • Smolov& Easy Strength Workout

    Squat
    3x8 220
    5x 235
    2x2 250
    1x 270

    2x5 - BP @ 225, Curls @ 47.5, DL @ 275

    light Abs - leave

    Weight 200.5