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

  • 9-26-12 Workout

    8 Minute AMRAP

    10 Pushups
    15 Snatches #75/55
    30 DU

    181 Reps = 3 rounds + 16 reps
    Rest few minutes

    33 Burpees:
    1:19
    Rest a few minutes

    75

    10 OHS
    20 SDHP
    10 Front Squat
    20 Push Press
    10 Back Squat
    6:12

    Had to make up for missing thursday and friday.

  • Cooper Test for the Trainees week 12 (senior class) Workout

    Cooper test consists of the following:

    Body fat composition, using the caliper on several parts of the body

    Max bench press 1 Rep

    Max Leg press 1 Rep

    Sit and Reach distance

    Max push up's until failure (can only rest in the plank position) 1 trainee did 158 very impressive, good form to.

    Max sit up's in 1 minute

    1.5 mile run

    The numbers get inputed into the computer with a formula for their overall. Based on weight and age. If they meet the criteria of over 80% in each category, they earn the right to carry their black baton. If not they continue to carry the bright orange baton.. They can challenge the area they fail after a couple of weeks. Out of 36 trainees 26 earned their black baton.

    I instructed and logged numbers. I ran back with them after their 1.5 run slow cadence run.. I was very impressed with some of the runners. The guidon did it in 8:04

  • death by Workout

    Air Squats
    - Burpees
    1 rep each in 1 minute
    2 reps each in 1 minute
    3 reps each in 1 minute...
    until you cannot ce all the reps within the min

    12 reps

    No rest, right into:

    9 reps

    rounds

  • death by Workout

    Air Squats
    - Burpees
    1 rep each in 1 minute
    2 reps each in 1 minute
    3 reps each in 1 minute...
    until you cannot ce all the reps within the min

    12 rounds

    No rest, right into:

    9 rounds

  • Kelly Workout

    5 Rounds for Time

    400m Run
    30 Box Jumps (20inch Box)
    30 Wall Balls (12#)

  • death by Workout

    Air Squats
    - Burpees
    1 rep each in 1 minute
    2 reps each in 1 minute
    3 reps each in 1 minute...
    until you cannot ce all the reps within the min

    11 rounds

    No rest, right into:

    8 rounds

  • Snatch and Pull/Step/Lunge Workout

    After normal dynamic and group warmups:

    Strength/Skill
    3 position snatch
    High hang
    Mid thigh
    Below the knee
    3-3-3-3-3 65-85-85-95-95

    Wod
    In 20 minutes
    7 pull ups *used the blue band
    14 steps lunges
    200 meter run

    10 rounds + 7/14/30

  • Strength Workout

    Skill
    Some DUs

    Strength
    3x5 Overhead Squats 50kg (3mins rest)

    I was supposed to do a metcon afterwards but I just didn't feel like doing anything else.

  • 100 pull ^ Workout

    100 pull ups
    (First 25 with purple band last 75 with green)

  • Annie Workout

    Gymnastics:
    bar muscle ups + 30 pullups PR

    Endurance:
    2 x 1000m running ( 2 mns b/t sets)

    WOD
    Annie
    For time:
    50-40-30-20-10
    double unders
    situps