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

  • California Mix up WOD #1 Workout

    I did this one mostly on my own and then got Kendall to do her own WOD after:
    I think I did 7 rounds of:
    I did 50 DUs
    I used a 20 lb KB and did 10 KB snatches each arm
    8 HSPUs against the tree

    Post WOD - kendall's WOD:
    kendall did 5 rounds of:
    14 split jumping lunges
    8 20 lb KB deadlifts
    sprint to the end of the walk and back (about 200' total)
    She did well but was jerking a bit and rounding with the DL and she was getting a little confused with the split and landing low enough.

    fun stuff - i love working out with her.

    lots of swimming later on after this at the pool

  • California Mix Up WOD #2 Workout

    I did a quick WOD with Kendall of:
    7 rounds of:
    10 box jumps (about 20")
    10 med ball tosses (i used a 13 lb ball and just squatted and thrustered it up about 10' into the air and continued)
    10 parrallette pass throughs fun stuff

    and then I did: parallette HSPUs and DUs

    lots of swimming after at the pool

  • 2 Mile Run Workout

    Run 2 miles

  • WOD Workout

    Strength:
    3 Press @ 70%
    3 Press @ 80%
    3+ Press @ 90% (As many reps as possible) 7x95

    Conditioning – 10 Rounds For Time:
    3 Hang Power Snatch (135/83) @85
    3 Burpees

    Post-Workout – AMRAP in 2 Minutes:
    Strict Pull-Ups (18)

  • Lynne Workout

    "Lynne"
    5rds for reps
    Max rep body weight bench press
    Max rep pull ups

    8/16-8/16-7/11-5/12-4/12 = 32/67

  • G HSPU & V-up Workout

    40 HSPU
    Each time rest perform 10 V-up
    (15min. +-. hice tandas de 7 HSPU hasta 42 y 60 V-ups)

  • Oly Lifting Workout

    AM
    Skill
    Snatch - 60kg
    Clean + Push Press - 80kg

    Strength
    3-3-3-1 Front Squats
    (80kg - 90kg - 100kg - 110kg)

    Midline/Assistance
    3x10 Hip Thrusts (20kg)
    3x15 seconds L-sit Hold (90s rest)

  • Week 5 Day 5 Workout

    Warmup:

    1 mile bike

    max bench attempt:

    135x9 155x8 185x5 210x3 240x1 270x1 300 fail (2)

    Annie

  • 07.31.2013 Workout

    "Klepto"
    4RFT
    27 Box Jumps (24/20)
    20 Burpees
    11 Squat Cleans (135/95)
    1 Power Clean (225/155)

    24", 68#, 98#
    At least 4 min spent on changing weights. Can definitely go heavier on the power clean. Picked lighter weight so I could keep moving. Bit tired during first round of box jumps, but started moving faster in second round.

    Lat area sore from yesterday.

  • tabata Workout

    Tabata Jump rope
    Rest 1 minute
    Tabata Squat
    Rest 1 minute
    Tabata Push press, 30 lbs
    Rest 1 minute
    Tabata Push-up
    Rest 1 minute
    Tabata Butterfly sit-up

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Write down your reps each time during your 10 second rests.

    Tabata score is the least number of reps performed in any of the eight intervals.