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

  • Back Squat, Sit-ups Workout

    For time:

    185 pound Back squat, 21 reps
    42 Sit-ups
    185 pound Back squat, 15 reps
    30 Sit-ups
    185 pound Back squat, 9 reps
    18 Sit-ups

    Time: 15:42

  • Snatch & Carry Workout

    1 snatch EMOM for 15 minutes
    (adjust weight as you go) #60 for 5 rounds, #65 for 9 rounds, #70 for 1 round

    Post
    400 meter farmer's carry - 2 #25lb weights
    Tabata sit-ups - did 83

    Was off for 8 days due to traveling/moving. #70 is the most I have been able to snatch!

  • Hang Loose Workout

    Pre-Wod
    1RM Deadlifts (#225)
    5 - 75% @ #175
    3 - 85% @ #195
    1+ - 95% @ #220 (did 2)

    2 box jumps between sets (Skipped these. I twisted my ankle last night.)

    WOD for time:
    10 power cleans (185/115) (#95)
    400 m run (I rowed due to ankle)
    20 HSPU (modified with pike pushups)
    400 m run (I rowed due to ankle)
    10 power cleans (#85)
    TIME: 9:14

  • Front Squat Workout

    1 Rep Max

    Got up to 235, which was not too bad. Remember to keep the bar way back up against the neck and just deal with the discomfort.

    Could go 10-20 pounds higher next time!

  • Sprint Intervals Workout

    Back has been hurting more this week. Taking a CF break to heal up.

    Did an hour of Sprint Intervals around the trails today. Felt good.

  • Pe 25.7. Workout

    Päätin tosiaan aloittaa kevyen viikon vähän aiemmin, jotta viikonlopun mökkireissu onnistui Kävin kuitenkin ennen töitä vielä vetämässä etukyykyt pois alta, takana huono yö ja toinen aamu, kun en saanut mitään ängettyä alas.

    6x2, 85%--> (76,5kg+)

    77,5/ 77,5/ 80/ 80/ 82,5/ 85

    Jostain syystä ihan hullun mukavaa, ei painanut pahasti ja jäi semmoinen olo, että voisi kyykätä ihan mitä vaan. Hyvillä mielin vähän kevyemmälle viikolle ja mökille löhöömään! :)

  • Ship Workout

    9 rounds for time:

    135 lb squat clean (did 95 lbs) - 7 reps
    30" Box Jump Burpees (did 24") - 8 reps

    25:36

  • 7-25-12 Sprint Intervals Workout

    Sprint Intervals:

    50 yds - 7.5, 6.88, 6.54, 6.31, 6.13, 6.04, 6.13
    100yds - 12.13, 12.13, 12.62, 12.43
    50 yd shuttle - 15.13

  • 7-25-2012 Workout

    10 Minute AMRAP

    7 DL #225/155
    7 TTB
    100M Weighted Run #20/14

    7+54

  • 7-24-12 Workout

    5 rounds
    20 DU
    15 Burpee Box Overs
    2 Rope Climgs