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

  • HSPU, DL, Pistols, Muscle Ups Workout

    3 rounds for time

    10 HSPU
    15 Dead Lift @ 275 (i did 255)
    20 pistols
    5 muscle ups (i did jumping MUs)

  • percentage training Workout

    A.
    5min 80% effort
    10 box jumps 24/20" sd
    10 kbs 1.5/1pd
    -4rds+9bj. felt good moving. like a warm-up
    rd1:56s
    rd2:1:11
    rd3:1:09
    rd4:1:05
    rd5: last 40s or so
    rest 5mins

    B.
    5mins 90% effort
    7 push press 115/75#
    7 CTB
    -5rds even. All pp rds UB. ctb broke last rd 4-3. butterfly 1st 2 rds, regular kip last 3. took sufficient rest between exercises to try to go UB.

    rest 10mins

    C.
    5mins 100% effort
    10 thruster 75/45#
    7 burpees
    -4rds+10thruster+2 burpees. limiter was actually quads which was surprising. burpees slow after 1st 2 rds. thrusters UB which was happy about.
    rd1: 44s
    rd2:1:01
    rd3:1:17
    rd4:1:11
    rd5: last 50s or so 10thrusters & 2 burpees.
    D. Lying tricep extension 3x10 70# (not including bar). rest as needed
    -done. last several reps on last set were tough.

  • Cindy Workout

    5 Pull-Ups
    10 Push Ups
    15 Air Squats

  • Heavy Snatch Workout

    Warm-up

    Snatch
    3 sets of 3 reps

    95 lbs
    115 lbs
    135 lbs

  • CF Santa Clara Workout

    Clean and Jerk 1RM (83# bar)

    Gwen
    Clean & Jerk 15-12-9 reps (53# bar)
    Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
    3 min break between sets. Finished in about 10:30.

  • OPT Workout

    A. Strict Press 1 RM in 12 min
    B. Power Clean build to max in 15 min
    +
    5' AMRAP
    2 MU
    4 OHS, 95lb
    8 KBS, 70lb
    rest 5'
    repeat

    A. 165
    B. 295
    +
    5+7, 5+0

  • EWOD Workout

    4 x 800m; rest 4 min

    3:19, 3:09, 3:09, 3:03

  • 02.06.2014 Workout

    Strength
    5x3 Hang clean (squat/power)

    65, 85, 10, 115, 120(PR)
    Go for 125-130 next time.

    WOD
    12min AMRAP
    12 Burpee
    12 T2B

    Knees. 6 rounds + 22 reps.

  • Jackie Workout

    "Jackie"

    1000 M Row
    50 Thrusters (45#/35#)
    30 Pull ups

    I did it Rx in 10:27

  • Jason Workout

    "Jason"
    100 Air squats
    5 Muscle ups
    75 Air squats
    10 Muscle ups
    50 Air Squats
    15 Muscle ups
    25 Air Squats
    20 Muscle ups

    I missed this WOD... :-(