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

  • Run Progression (300) 2miles Workout

    2 miles
    20 Pull ups
    50 Push up

    (Run)TTB: 14:26

    Plus
    50 Push ups
    30 Dips

  • 10K run Workout

    1 km warm up
    4 min run
    2 min walk
    1 km cool down

  • Back squat Strength

    Selkäinahon Smolov week 1 day 2
    sama kun eka päivä

  • Jacked gymnastics + weightlifting Strength

    120 min

    1.JG PP 24.7.2018
    A. Handstand
    2 rounds:
    - 20 palm push-ups
    - 20 palm push-ups with 90' rotation
    - 20 extensor push-ups

    3 rounds for quality:
    - 10 x kick to split leg handstand with a 3s hold
    - 30s lateral wall assisted handstand hold

    3 rounds:
    - 20 x each version of LYTP's

    2.Weightlifting
    A. E2MOM: 2 hang power snatch, build to tough weight

    3.Conditioning/skill
    A. EMOM15:
    1) 5 C2B
    2) 8 HSPU
    3) 5 T2B
    4) 7 pull up
    5) 40 DU

    4.Mobility from JG
    A. 2 rounds:
    - 10 seal pass-throughs
    - 60s kneeling thoracic twist on each side
    - 45s supine trap stretch
    - 45s banded lat stretch on each side
    - 30s bar lat stretch on each side

    B. 2 rounds:
    - 60s standing pike fold
    - 60s standing straddle fold (feet at shoulder width)
    - 60s standing straddle fold (feet wide)
    - 60s frog hold
    - 20 single leg frog rocks on each side

  • CF Santa Clara Workout

    Snatch Balance 1 RM (58# bar)

    +

    10 Burpee (jump to 6 inch target)
    10 OH Squat (45/35lbs)
    AMRAP 7min

    Finished 3 rounds, plus 10 burpees and 7 OH Squats

  • Hey Snatchhole! Where Were You Four Weeks Ago?!? Workout

    Monday evening is Olympic Lifting class and, with spring break still in full swing here in Ouray, there was no 6 AM class today. So, tonight's Oly Lifting class entailed both Oly Lifting and MetCon.

    Naturally, the snatch was up tonight (Oly Lifting classes tend to be either Cleans, Cleans and Jerks or Snatches) and, of course, I killed it ... four weeks late (stupid effing no reps at 135 lbs on CF Open WOD 12.2).

    Warm Up:
    All Skate (I did push ups, squats, a few pull ups, jumped rope, and did some sit ups)

    Mobility:
    Shoulders on bands
    PVC pass-through
    PNF Hamstrings

    Olympic Lifting:
    Snatches-
    Hang Snatch High Pull 3 x 3 (95 lbs, 105 lbs, 125 lbs)
    Snatch Press Balance^ 3 x 3 (45 lbs, 65 lbs, 75 lbs)
    Power Snatch 3 x 3 (95 lbs, 105, lbs, 125 lbs)

    After I finished my 3 x 3 for power snatches, I felt good and decided to go after a new PR (old was 135 lbs) while the rest of the class wrapped up their lifts.

    Max Effort:
    Power Snatch
    1-1-1-1-1
    135 lbs-135 lbs-137lbs-145 lbs (fail)-145 lbs (fail)

    MetCon:
    21-15-9
    Power Cleans @ 135 lbs
    Toes to Bar

    ^I hate, hate, hate these, which means they must be really good to do

  • 4-2-12 Monday's WOD Workout

    Find your 5rm of back squat- 20 mins - 215#

    Then,

    3 rounds

    15 Power cleans to press 95#

    21 Hand release push ups

  • Jackie Workout

    1000 meter row
    50 Thrusters (35lb)
    30 pull ups

  • New Month Monday Workout

    Skill:
    Weighted Pushup (use plates on back for weight)
    5-5-5

    5 rounds of 40 seconds work/20 seconds rest circuit style:
    Battling Ropes/Sledge
    Hand to Hand swings
    Box Jump
    Wall Ball
    Plank Hold
    *1 minute rest in between rounds

  • Backsquat 5 RM Strength

    Find your 5 RM in backsquat