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

  • 1 RM High Hang Snatch Workout

    15 minutes to work up to 1 rm:

    110 was my max. it felt ok but high hang really challenges your explosiveness from the hips.

    I will keep at it.

  • 8-6-12 Cleans + Grace Workout

    5 5 3 3 1 1 1- Cleans, 135 135 165 165 185 fail, 185, 195 PR

    Grace
    30 C+J for Time 135#
    4:51 PR

  • Amanda Workout

    -Buy In-
    5/3/1/ Squat Cy4, Wk2 (210x3, 240x3, 270x6)
    Skill Work:
    Muscle Up
    Snatch

    WOD
    For Time:
    9-7-5
    Muscle Ups
    Snatch 135/95

    -Cash Out-
    400m Overhead Walk 45/25lb plate

    *Each time the plate drops below chin level, you accrue a 10 burpee penalty to be completed at the end of the walk.

    -70 burpees after walk. Shoulders smoked from WOD.

  • "31 Heroes" WOD event. Workout

    "31 Heroes" WOD event.

    AMRAP 31 minutes (As Many Reps As Possible)
    8 Thrusters (155/105#) (65)
    6 Rope Climbs (15 ft. ascent) jumping rope pull ups
    11 Box Jumps (30/24″) 22"

    Partnered with Chris. 45lb plate for runs

    This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

    Score is your total # of reps. 12 rounds + 2 thrusters (302)

  • Half Training Workout

    6.37 miles
    Trail run, perfect weather
    56:37

  • 3 heavy thrusters on the minute for 12 mins. + single arm dumbell snatches Workout

    3 heavy thrusters on the minute for 12 mins
    I did a slow and steady warm up, burgener warmup with a lighter 40 lb barbell
    45 lbs x 10 (concentrating on bar location, balance, and speed through the middle)
    75 lbs x 8 (same concentration)
    95 lbs x 8 (good weight balance and wrist and arm positions)
    115 lbs x 4
    125 lbs x 3

    WOD:
    125 lbs x 3 for the 1st 6 rounds
    135 lbs x 3 for the last 5 rounds
    145 lbs x 3 last round
    (I wore wrist wraps for all WOD sets. not too tight to minimize and wrist pain later on)
    POST WOD:
    sets of 3 on each arm of single arm dumbell snatch:
    25, 30, 35, 40, 45 lbs
    all felt good and not too hard. I pulled a muscle in my lower/ mid back on the WOD, and started to feel it on the snatches.
    Went swimming with the kids and Liz for about 1 1/2 hours + gymnastics, etc. after that.

  • Backwards Annie Workout

    Sit Ups & Double Unders
    10
    20
    30
    40
    50

  • Lovely 100 C2B Workout

    For time
    100 C2B

    Every brake
    5 cal ski erg
    10 GHD-sit up
    15 DB deadlift 2x22,5/15kg

  • Snatch/Run Workout

    Barbell complex w/ 175# for 9min

    21-15-9
    Power Snatch 135#
    200m Run

  • 8-4-12 Back Squat & Metcon (SDLHP, PU, Push Press, Pullup, KB, Burp) Workout

    Back Squat:

    2x225, 2x245, 2x305, 2x345, 2x365, 2x375, 2x385, 2x400

    Metcon:

    10-9-8-7-6-5-4-3-2-1 - SDHP (95lbs), Pushups (gs), Push Press (95lbs), Pullups, KB (70lbs), Burpees

    Time: 30:45