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

  • WOD 100912 (Pushmore) Workout

    30 Turkish Get Ups(alternating arms). Use a moderate load, approximately 60-70% of your heaviest TGU. There is no time component, focus on good form and control.

    then:-

    5 minutes Max reps Kettlebell Snatches @ 24kg/16kg
    1 minute Rest
    5 minutes Max reps Burpees
    1 minute Rest
    Run 400m for time

    *Kettlebell snatches are total reps for both arms.

    Beginner: Scale movements and load as necessary.

    Warm up : 15 Overhead Squat / 7 Handstand / 6 TTB / 3 RD / 5 Pullup

    Result : 20KG KB , 33 KB Snatches (16KG) , 45 Burpess (HR), 2:07 400m Run

  • thrusters etc Workout

    Warm up
    500 m row
    50 sit ups
    400m run

    Wod:
    20-15-10-5
    Thrusters
    burpees
    step ups/box jumps

    D: 18:45
    Katie: 22:07

  • starting strength Workout

    rower sprints 1 min on 30 sec/1 min off 10x

    JFHCOmplex
    OH barbell holds

    BB Complex
    amprap 3 mins 3x
    pc, front squat, push press, back squat

    planks/front/side

  • heavy cleans Workout

    5,3,1,1,1,
    Power clean
    5 pull ups

    Workout
    10-9-8-7-6-5-4-3-2-1 of:
    pullup
    pushup
    situp
    150 meter run
    Katie:13:25
    Donna: Not here

  • power clean push press Workout

    1000 m row sprints
    push ups on rings

    5/x5 power clean push press
    K: 75
    D: 85

    Amrap 12 min
    D; 7+13
    K: 6

    12KB swings
    4 burpees
    Sprint to retainer

    Hollow bodys
    Jfhc

  • snatches Workout

    5 x 3 of power snatch
    5 box jumps after each set

    Workout
    As many rounds in 20 minutes of:
    5 power snatches

    10 box jumps, 24" box (20" box)
    15 sitps

  • fran Workout

    2x
    500 M Row
    30 sit ups

    Strength: Push Press
    5-3-1-1-1
    Katie: 105
    Donna: 75

    21-15-9
    Thrusters @#45
    pullups (jumping)

    Donna: 7:56
    Katie: 8:54

    Check times from last time!

  • PT Class 187 & Well Rounded Day Workout

    0800
    7 station one min per station for two rounds: Man makers (dumbbells 10lb - 20lb), Inch worms, KB swing (20lb - 45lb), Russian Twist med ball (8lb - 15lb), Jump rope (focus on DU), Sand bag shouldered (5kg - 20kg with a jump squat, Agility ladders drill.

    Rest

    Max TTB reps

    Rest

    33 Burpees: 1:12

    1200

    Myself and two Tac Staff Members reviewed Jujitsu tech's and rolled for about 1 hour

    1330-1630

    Defensive tactics with Class 187
    Wrestled with a couple trainees for 3 minuets each.

    2030

    My place:

    12 Min AMRAP

    15 box jumps 24"
    12 Push Press #95
    9 TTB

    4 Rounds

    I'm toast!!!!

  • Mainsite WOD - 100912 Workout

    Three rounds for time of:
    45 pound GHD Bench press, 15 reps
    25 Back extensions
    Run 800 meters

    I lost my watch during this workout, but not a huge deal, as my GHD Bench Press was awful in its first try. I pushed through the three sets of Back Extensions unbroken, and I REALLY pushed myself through each 1/2-mile set, using a pace of 8.0mph on each set.

    From here, I'd like to either up my pace by a little bit, or extend the amount of time I'm spending at the 8.0mph speed.

  • Mainsite WOD - 093012 Workout

    Five rounds for time of:
    Row 500 meters
    135 pound Bench press, 15 reps.

    I had to force my way through the 15 reps, but I was able to complete all of the reps. For the 500m Rows, I was able to get all of them done in 1:50, but for whatever reason, I didn't work through the fifth set. I have no idea why I convince myself I'm unable to continue, but the mind is a powerful thing when it comes to talking yourself out of something.

    Time to switch that voice off.