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

  • DL & CJ Ladder Workout

    20 second exercise 10 second rest.
    3 No break reps Dead Lift Ladder to max. 285-
    1 Rep Clean and Jerk to max 185-

  • WOD Workout

    Strength 1.2 Week 7:
    5 Squats @ 75%
    3 Squats @ 85%
    1+ Squats @ 95% -> 205#x4

    Conditioning – AMRAP in 12 Minutes:
    5 Handstand Push-Ups
    10 Strict Pull-Ups
    15 Walking Lunges (Each Leg)

    Finisher:
    400m Farmer’s Carry

  • Squat Clean 1x7 Workout

    Squat clean 1-1-1-1-1-1-1

    85-95-105-115-125-130-135

  • Workout 9/8/2013 - Sunday Conditioning Workout

    Warmup

    400 Meter Run around track

    Speed Training

    4 x 40 yard dash
    4 x Sled Sprint

    Conditioning For Time:

    8 - 1

    Burpees
    Push Ups
    * Suicide sprint in between each round

    • Then -

    400 meter Run

  • 9-6-13 (Wendler - Back Sq & Frnt Sq) & Metcon (EMOM - H Clns) & Metcon 2 (WBs, Burps) Workout

    Wendler Strength:

    Back Squats - 3x185, 3x205, 3x225, 3x245, 3x260, 3x275, 3x295
    Frnt Squats - 3x185, 3x205, 3x215, 3x230, 3x245, 2x260 (missed third rep)

    Metcon 1:
    EMOM 1-2-3-4-5-6-7-8.... Hang Cleans w/ 185lbs....completed scheme through the 7th minute (1,2,3,4,5,6,7)

    Metcon 2:
    15-12-9: Wall Balls (20lbs), Burpees
    Time - 3:58

  • Barbara Workout

    5 rounds, each for time of:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats

    Descanso precisely 3 minutos entre round.
    www.boxcentralfitness.cl

    1er Round = 2:39
    2do Round= 2:59
    3er Round = 3:33
    4to Round = 3:58
    5to Round = 4:37

    Buenos tiempos a mejorar

  • Barbara Lite Workout

    10-20-30-40
    pull, push, sit, squat

    2:46, 3:07, 3:42, 3:37, DNF

    Got lightheaded and dizzy, decided to shut it down.

  • Run/Burpees/BoxJumps Workout

    Warm Up

    Agility Ladder

    Mobility

    Hip MOB

    Skill

    OHS (35 Lbs)

    WOD (15:53 @ RX)

    3 Rounds of:
    400m Run
    12 Burpees
    21 Box Jumps (24, 20")

  • Annie Workout

    15mins to find 1rm Clean

    then,

    "Annie"
    50-40-30-20-10
    Double unders
    Abmats

    9 something. 1:20 worse than PR. Double unders were AWFUL since being away! Start doing 50 during every warm up. Worked on form for the cleans, still being cautions. Went up to 75#

  • Snatch, Lunges, KBS, Wallballs Workout

    Using ONE barbell

    4 Rounds

    3 Snatch 135/95 (MOD: 45)
    6 Lunges (bar in front rack, or back squat position)
    9 KBS 2/1.5p (MOD 1pd)
    12 Wallballs 20/14 (MOD 10#)

    Wallballs were awful since being injured! I'm used to 14# but it wasn't moving. Even 12# was too much. Kyra told me to drop to 10#. It's amazing how a few months off makes such a difference... hopefully it won't take TOO long to get back there!