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

  • handstand pushups, chest to bar pull ups Workout

    21-15-9

    hspu, c2b pull ups

    round 1 of hspu was pretty harsh!
    i suck at c2b with butterfly so first round moved slow

    i had to mod the hspu after about 10 on 2nd round

  • kettlebell swings, hollow body rocks, double unders Workout

    3 rounds of:

    25 kb swings 53#
    25 hollow body rocks
    25 double unders

    finisher: 25 burpees

    oooh wee the hollow body rocks slowed me down, unbroken on all kb swing sets and dus

    6:44 for wod and 1:24 for finisher burpees

  • ''Hang Power Clean EMOTM & Work Capacity 102'' Workout

    Warm-up Drills (05.02.2012)
    Run 800m
    2 Rounds for Quality of
    5 x Deadhang Chin-ups
    10 x Push-ups
    15 x Air Squats
    -Sumo Squats
    -Shoulder Mobility**
    -Inchworm/Cobra Stretch
    -Calf/Soleus Stretch

    ''Hang Power Clean EMOTM'' (05.02.2012)
    Every minute on the minute for 12 minutes work on challenging sets of heavy Hang Power Cleans x 2 reps each. Focusing on both technique and the transition between reps will be critical today.
    85# total reps 24

    ''Work Capacity 102'' (05.02.2012)
    Complete as many Reps as possible during each work interval:
    2:00 x Wallball 20lbs - 26
    2:00 x Single-unders - 155
    1:30 x Wallball 20lbs - 23
    1:30 x Single-unders - 111
    1:00 x Wallball 20lbs - 20
    1:00 x Single-unders - 65
    :30 x Wallball 20lbs - 10
    :30 x Single-unders - 52

  • 4x5 Workout

    Squat 4x5 (light day)
    100.120.145.145
    Press 4x5
    45.55.65.75 (failed on 5th rep)
    DL 4x5
    140.170.195.225 (5 rep PR for me @225)

  • Barrage Workout

    Pre-WOD:
    1X20 Back Squats (unbroken) - completed @ 235#

    WOD: For Time:
    -500 Meter Row
    -400 Meter Run
    -30 Shoulder To Overhead Press:(135/95)
    -20 T2B
    -100 Double Under

  • Thursday 120503 Workout

    5 rounds for time:

    50ft walking lunge
    21 burpees

  • 5-3-2012 Workout

    10 Minute AMRAP

    7 Around the worlds #135 (Clean, Front Squat, Push Press, Back Squat, Behind the neck press) (one complete around the world counts a score of 5)
    7 Burpees

    One complete round is a score of 42

  • Thursday WOD II: Run to Bar Workout

    A good one tonight.

    Warm Up:
    Bergener with PVC and then Bar

    Mobility:
    PVC pass through
    Sit in squat
    Chat

    Max Effort:
    15 minutes to complete 4 rounds of --
    1 Snatch Balance
    Rest 1 minute
    6 Safety Squat Bar to a Box
    Rest 1 minute

    (95 lbs/145 lbs, 95 lbs/145 lbs, 105 lbs/165 lbs, 105 lbs/165 lbs)

    MetCon:
    4.5x (25 minute cut off)
    Run 400 meters
    15 Chest to Bars
    Rest 2 minutes

    The .5 was because Coach made Brian and I run a fifth and final 400 meters at top speed. The goal was to go hard and stay close to the same time in each round.

    Splits:
    Round 1: 3:02
    Round 2: 3:22
    Round 3: 3:36
    Round 4: 3:42
    Round 4.5 400 meter time: 1:42

    Total time includes 2 minute rest period. Had the second best time today ... lost by 13 seconds but was 1 of only 3 under 20:00, so that was good.

  • ''A Human Pez Dispenser & The Steepes'' Workout

    Warm-up Drills (05.03.2012)
    Row 2:00
    2 Rounds for Quality:
    7 x Burpees
    15 x Hollow Rocks
    -Shoulder Mobility**
    -ITB Stretch
    -Groiners
    -Inchworms/Cobra Stretch
    -Calf/Soleus Stretch

    ''A Human Pez Dispenser'' (05.03.2012)
    Against a 2:00 Running Clock complete the following:
    Max Reps x Handstand Push-ups - scaled w tall box & 45lb bumper plate pike position.
    28 total reps

    Rest 1:00, Then...

    Against a 5:00 Running Clock move the most amount of weight possible from shoulder to overhead using any combination of Press, Push Press, Push Jerk, and/or Split Jerk.

    Used mostly Push Press
    95lbs x 23 = 2,185lbs total weight moved overhead

    ''The Steepes'' (05.03.2012)
    Complete for time
    Run 400m
    20-35-50 reps each of
    KB Swings 20kg
    Abmat Sit-ups
    Run 400m

    20:22

  • Run Bathurst Raceway Workout

    One lap of the Mt Panorama circuit