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

  • Hang Power Clean, T2B doublet Workout

    -Buy In-
    Skill: Hang Power Clean

    WOD
    Hang Power Clean 1-1-1-1-1-1-1
    WU: 135x3
    185, 195, 205, 215, 220, 225, 235.

    -Cash Out-
    For Time:
    21-15-9
    Hang Power Clean @ 60% of 1RM
    Toes to Bizzly

  • Fran Workout

    21-15-9 95lb Thrusters and Pullups

  • August 22nd WOD Workout

    20 Minute AMRAP:
    10 Pushup Dumbell Rows (40#/30#)
    1/2 Court Burpee-Long Jump
    1/2 Court Bear Crawl
    1 Full Court Back Pedal
    1 Full Court Sprint
    1 Full Court Back Pedal
    10 Jumping CTB Pull-Ups
    5 KTE

    I got 6 rounds + The rows, the Burpee Long Jumps, and the Bear Crawl.

  • Pressing the heavy body weight Workout

    Warmup

    100 Wallballs

    Workout

    5 Rounds for time...

    10 HSPU
    10 T2B
    10 Box Jump (30")

  • Meathead Thursday Workout

    warm-up

    I was sore and probably shouldn't have done 1RM, but did it anyway...

    1-1-1-1-1 front squat - 275 max (not heavy, just awkward because I have bad form)
    1-1-1-1-1 back squat - 355 max, 365 fail (not sure why I failed on 365...)
    1-1-1-1-1 bench - 205 max (shoulder roughed up, stopped benching after 2nd round...)

    Shoulder hurts. Real bad. Gotta stretch more...

  • Burpees Workout

    50 burpees for time

  • Snatch and OHS Workout

    Warm-Up:
    400m Run/Stretch, then
    3 Rounds:
    10 Wall Balls
    10 Med Ball cleans
    10 Med Ball Sit-Ups

    WOD:
    15 Rounds of:
    (1) Power Snatch and (5) OHS
    Start Light and Add Weight. The five OHS should be done without dropping the bar. If you drop the bar count the round as a miss. Every Missed Round will be 5 Burpees at the end of the 15 rounds.
    Bring your Journal or pen and paper to write down your lifts.

    COOL DOWN:
    Run 400m, Stretch and then count your blessings on your drive home :-)

  • 8-22-12 Deadlifts & Metcon (DL-Burpees) & DUs Workout

    Strength:

    Dead lifts - 5x225, 5x315, 2x405, 2x455, 2x475

    Metcon:

    5 Rnds - 5 DLs (275lbs), 10 Burpees

    Time: 5:03

    100 Double Unders for time: 1:48

  • "Power Clean 2RM & Un American Tea Party" Workout

    Power Clean 2RM
    135# x 2

    Un American Tea Party
    For Time
    50-35-20
    Row Kcal
    20# Dumbbell Thrusters

  • Snatch & Snatch balance Workout

    AM workout at my friends gym - with bumper plates
    Burgener warmup, lots of DUs, stretching, some FS & PJs to get loose
    Snatch 65 lbs x 10, 85 lbs x 8, 95 lbs x 6, 95 lbs x 6, 105 lbs x 5, 115 lbs x 4, 115 lbs x 3, 115 lbs x 3
    Sntach balance: 95 lbs x 5, 95 lbs x 5, 105 lbs x 5, 105 lbs x 5, 105 lbs x 8

    Post WOD did 4 sets of KB swings + 25 DUs immediately after the KB swings. I used 16 kg, 20 Kg, 24 kg, 28 kg

    foam roller and stretched a little bit then back to work