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

  • Track (Hurdle Drills, High Jump Drill, Low Hurdle Drill, Running) Workout

    Track & Field
    3 Laps of the Infield + Dynamic Stretching (Warm-up)
    18x8 Hurdles Drill (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
    High Jump Drill with a Springboard (Sand Pit)
    Low Hurdles Single-Leg Jumps (1-step, 3-step, 5-step)
    Running in the Infield (80m Running + 35m Walking + 115m Running + 35m Walking + 150m Running + 35m Walking + 90m Running)
    5x3 Deficit HSPUs (Shoulders to Hand Level)
    Static Stretching (Cooldown)

  • PF - w/u; back ext, sit up, double under; dead,bench; dips, pull-up Workout

    3 sets; no rest:
    10 Back Extensions
    12 Sit Ups
    14 double under
    time: 2:55

    3 rounds:
    Deadlifts x12 (155#)
    bench press x5 (155#, 175#, 185#)

    dips/pull-up:
    23/8, 8/5

  • Bench press Workout

    10, 9, 8, 7, 6, 5, 4, 3, 2, 1
    Increase weight

    35, 55, 60, 65, 70, 75, 75, 80, 85, 95

  • 10/4/2013 CJ, PS, Snatch Balance, TGU Workout

    A. CJ - build to a moderate 2 in 10 min SCORE: 245
    B. CJ - 1 emom - 80% 1RM - 8 sets SCORE: 205# 3 sets, 225# 3 sets
    C. PS x 1/Sn Bal x 3 - build to a solid 3 in the Sn Bal - low/moderate high speed
    SCORE: 175#
    D. build to a 5RM per arm in the TGU - KB

    Notes:
    - work on what is needed in 80% work for your CJ "perspective"
    - make the Sn Bal fast and efficient, NOT based on load
    - bell does not touch floor for TGU 5RM's

  • Oly Lifting Workout

    Weightlifting
    Snatch - (40kgx3x2, 50kgx2x2, 60kgx1, 65kgx1, 70kgx1, 75kgx1x2)
    C&J (50kgx1+3, 60kgx1, 70kgx1, 80kgx1, 90kgx1, 95kgx1)
    3-3-3-1 Back Squats (100kg - 110kg - 120kg - 130kg)
    3x10 KB Weighted Situps (24kg) + 5 Single-Leg Hip Thrusts

  • Iron Horse Strength and Conditioning Workout

    Olympic Lifting

    Snatch Deadlift shrug from top of Knee ( From Boxes)
    5 x 3 @ 75% 95#

    Clean Shrug From top of knees ( on Boxes)
    3 x 3 @ 65% ( Pause at top of shrug for 2's each rep) 105#

    Gymnastics

    Chest facing wall Shoulder taps + handstand hold
    15/15 + 30's handstand hold x 5 Rx'd
    (20 hollow rocks + 15 tuck crunch + 20 Arch Rocks ) x 4
    15+ 15+ 10 Reverse Rev Lifts on GHD

    Metcon

    7 Rounds
    6 Alternating DB Snatch 65/40lbs
    5 Box Jumps 30/24" ( Step down)
    7 Burpee Pull-ups

    Sub'd 6 Rounds
    20 Alternating DB Snatch 35#
    10 Burpees

  • Bring Sally Up Workout

    WOD: to the song "Flower" by Moby:(3 1/2 Minutes):

    -Paused Squats (#135, 95)
    (Squat on "Bring Sally Up", Stand on" Bring Sally Down")
    ** Couldn't finish but I will try again!
    then

    -Paused Push Ups
    (Down position on "Bring Sally Up", Plank position on "Bring Sally Down")

    Post: For Time
    "Annie"
    50-40-30-20-10
    -Double Unders
    -Sit Ups

  • Run..... Workout

    8 rounds
    400m run
    25 Burpess

  • Wall ball Workout

    3 mins max @ 20 ball.

    Score - 61

  • Guardian 07Oct13 Workout

    Stretch
    Cals.
    Warmup: 3 rds
    10 PVC pass throughs
    10 PVC OVHD Squats
    10 K2E

    WOD:
    50-40-30-20 and 10 rep rounds
    Double-Unders
    KBS (24/16)
    ABMAT Sit-ups
    Push-ups