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

  • 8-3-12 2012 Masters Games Chipper Workout

    Metcon: 2012 Masters Games Chipper

    Chipper: 10 DL (255), 20 Pullups, 30 BJ (24"), 40 KB (53), 50 DUs, 40 KB, 30 BJ, 20 PU, 10 DL

    Time: 15:45

  • Running Angie Workout

    For Time:
    -400 Meter Run
    -100 Pull Up
    -400 Meter Run
    -100 Push Up
    -400 Meter Run
    -100 Sit Up
    -400 Meter Run
    -100 Air Squat

  • 1 Mile Workout

    1 mile

  • 31 Heroes II Workout

    31 minute partner AMRAP:

    8 - 115# thrusters
    6 - rope ascents
    11 - box jumps 30"

    1 partner runs 3 laps with 45# sand bag while the other does the reps in the workout, then partners switch

    ** scaled weight down and pull ups after 15 mins

  • 10K Workout

    Logan's Run at ND

    10K run

  • Barbell Complex Workout

    8 Complex (95 lbs)
    - Snatch
    - Clean
    - Front Squat
    - Chest to OH

    4 Complex (115 lbs)
    - Snatch
    - Clean
    - Front Squat
    - Chest to OH

    A little MU work (did not kill my shoulders today)

  • 3RM C&J Workout

    Clean and Jerk 3-3-3-3-3 reps
    135-155-165-175-185

  • WOD 072412 Workout

    WOD- Deadlift @225(7), Gobblet Squats @53(10), TTB (7), Push Press @65 (10)
    AMRAP

  • Crossfit Amplify Workout Workout

    750m row
    50 air squats
    35 dumbbell push press- used 35 lbs
    20 burpees
    ~ 50 m sprint

  • Skills-Cleans-Back Squat-GHD Workout

    A.Three sets, not for time, of:
    Toes to Bar x 10-15 unbroken reps
    Overhead Weighted Pistols x 3-4 each leg
    Roll to Candlestick x 10 reps

    T2B: 11/10/10
    Pistols: 3/3/3 with training bar (improvement since I used to have to grab my foot for these)
    Candlesticks: 10/10/10

    B.Every minute, on the minute, for 9 minutes:
    Clean x 3 reps
    Minutes 1-3 = 75-80% of 1-RM
    Minutes 4-6 = 80-85% of 1-RM
    Minutes 7-9 = 85-90% of 1-RM

    132-141-150
    No failed reps and honestly felt strong and fast throughout.

    C.Back Squat
    * Set 1 – 5 reps @ 80% of 1-RM
    * Set 2 – 3 reps @ 85-90%
    * Set 3 – 1 rep @ 90-95%
    * Sets 4-7 – 8 reps @ 65-80%
    Rest 2 minutes between sets.

    191-211-224-189-189-189-189
    Surprised myself on these. Last week I played it a bit safe in the last 3 sets and worked off of 70%. I got called out a little (thanks for the push, Tino!) for my plan to run the last 4 sets at 80%-75%-70%-65% so I did the last 4 sets off of 80% instead (a 24# increase).

    D.Three sets, not for time, of:
    Glute-Ham Raise x 6-8 reps @ 20X1
    GHD Sit-Up x 15-20 reps

    2 sets bc we ran out of time:
    6 GHR (no band but did as negatives…only got the concentric on 2 reps)
    15 GHD sit ups