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

  • 21 GUNS SALUTE Workout

    Partner Up - You Go / I Go style
    2 rounds:
    21 Pull-ups
    21 Burpee Box Jumps (20" Rxd)
    21 Back Squat (average weight of both partners)(used 75lbs)
    21 Burpee Box Jumps
    21 Pull-Ups

    The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation's Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased. With Shelly and Anita as my partners.

  • bike Workout

    home to bethel

  • Wendler 5/3/1, week 2: Press Workout

    OH Press
    warm-up
    25x5, 30x5, 35x3

    working set
    45x3, 50x3, 55x5 (fail) 55x3+ (8) (1RM @69#)

    Just getting worse at presses, probably lack of sleep.

    Press 5x10 @35#
    Chin-ups 5x10 (2 reg consecutively, 3 singles, 5 neg [avg]) 5 sets. Do as many real chinups as you can, then negatives)

  • Mackinac Bridge Run 5 plus miles Workout

    8:05 per mile pace

  • Team workout Workout

    situps
    power cleans 95#
    push press 95#
    double unders

  • Mountain Dog Diet Shoulder Training Workout

    20 minutes Stepmill

    2x15 DB Lateral Warmup

    60 sec spidercrawl
    10x Weight Plate Front Raise
    ( 2 supersets)

    60 sec spidercrawl
    10x Side Laterals
    (2 supersets)

    4 Rounds, no rest:
    15x seated close grip low row
    10x Car Drivers
    10x HRPU

    3 supersets:
    10x Inverted Row
    10x Rear Delt Banded Fly

  • Hatch Squat Week 1 Day 2 Workout

    Ran to the Gym in 6:57 (.8 miles)

    Squat
    10X160
    8X175
    8X185
    8X200

    Front Squat
    5X125
    5X135
    5X145
    5X145

    Deadlift
    5X135
    3X185
    2x225
    1x245
    1x265
    1x275
    1x285 ("Can't Hold Us" was playing, got pretty pumped up)
    1x290F (That fucking YOLO song came on right before this attempt and ruined everything)

  • Lifting: 5/3/1C w2 - press Workout

    Simple half-hour of presses in the garage.

    Warmup:
    20 KB swings @ 16kg
    5 front squats @ 85#

    PRESS:
    Warmup sets: 5 x 35#, 5 x 45#, 3 x 55#
    Working sets: 3 x 60#, 3 x 70#, 3+ x 80# (8 reps)

    Really concentrated today, tried to be solid, take big breaths. Aimed for 7 reps, got 8. So I'm pleased.

  • Helen Workout

    Warmup

    21/15/9 RFT of:
    Jumping Ball Slams (20/15)
    Calories Rowing

    7:19 Rx

    Strength/skill

    Power Snatch
    3/3/3/3/3/3/3 Max Effort
    90 Seconds Rest Between Efforts

    I have no idea what I worked at... probably around 50# or 55#. That's what you get when you record WODs a week after they happen.

    Conditioning

    Helen
    3 RFT of:

    400M Run
    21 K.B. USA Swing (24/16kg)
    12 Pull Up

    13:54, 12kg kb and green band pullups

    I think this WOD felt good? Hate running as usual - Jess told me I need to lean forward more and be more on my toes - perhaps this is the beginning of me actually learning how to run property.

  • 5-25-13 Sprint Intervals Workout

    Sprint Intervals:

    100m - 6x100m - (straights, rolling start, 4 min rest between) - 16.4, 14.47, 13.99, 13.19, 13.09, 13.16

    60m - 4x60m - (straights, rolling start, 4 min rest between) - 7.65, 7.75, 7.82, 7.91