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

  • 20 minutes of: 10 rounds of: 3 Box Squats on the odd minute and 3 PJ on the even minute Workout

    For 10 rounds of:
    On the odd minute: 3 Box Squats (explosive out of the bottom - speed squat) - I used 195 lbs
    On the even minute: 3 Push Jerk - I split jerked- I used 145 lbs

    The main thing that made it more taxing was using the same bar, so I had to put on and take off 25 lb plates each time and I was regripping with the wrist wraps each round as well.

    Box Squats felt great. Great explosion out of the hole and felt fast and strong.
    Split jerks were o.k. - I was trying to concentrate on connecting to my body, using my hips for faster down and popping back up, not dropping too far down on the dip of the jerk.
    I was also concentrating on stoming the front foot and also keeping the split a little wider and my body going down a little more.
    Good overall technique and it was a good workout.
    Post WOD: 3 rounds of 30 secs on and 30 secs rest of DUs. I would do 60 DUs then rest for 30 seconds and repeat. All unbroken and they felt good.. a little taxing in the shoulders and upper back after the workout but good and then stretching.

  • Backing it up Workout

    Second day in a row, that doesn't happen often.

    Rope climbing progression, have progressed to climbing the suspended rope, stoked, climbing that rope like a monkey, well not really.

    WOD
    2,4,6,8,10,12 etc of Hang Snatch @ 30kg and Burpees
    10 min AMRAP
    I had my chalk ready.
    Kept a good pace, finished 12's and got 4 hang snatch before time was called.

  • Oly Lifting Workout

    Skill
    Some Weighted Muscle-ups (10kg)
    Some HS Walk
    Snatch Triples - 60kg
    C&J Singles - 80kg
    3x10 Weighted Situps (15kg)
    Max Strict Muscle-ups - 8 PR

    Strength
    4-4-3-3-2-2-2-1 Back Squats
    (90kg - 100kg - 110kg - 120kg)

  • AMRAP SP/SDL/FSQ: HQ TUESDAY 130319 Workout

    Complete as many rounds as possible in 12 minutes of:
    75 pound Shoulder press, 4 reps
    75 pound Sumo deadlift high-pull, 8 reps
    75 pound Front squat, 12 reps

  • Ab Ripper X Workout

    From P90X. Each exercise is 25 reps unless otherwise noted:

    In & Out
    Seated Bicycle (forward and reverse)
    Seated Crunchy Frog
    Wide Leg Sit-Ups
    Fifer Scissor
    Hip Rock n' Raise
    Pulse Up
    Roll-up/V-up Combo
    Oblique V-up (25x each side)
    Leg Climb (12 each side)
    Mason Twist (50x)

  • Weighted Dips Workout

    5 or 6 sets of 3 reps of
    50-70 lb alternating weighted dips.

  • Run Workout

    4.5 miles on the treadmill

  • Jeanelee Jam Workout

    20 min.
    Max rounds....did with womens track
    15 abs
    10 push up
    10 squat

    Me: 14
    Kerry 18
    Alexa 14
    Arianne 15
    Jeanelee 17 and abs on 18
    Emily 16 then abs and push ups on 17
    Jared 12 and 15 situps

  • 03.19.2013 Workout

    21-15-9
    OHS
    SDHP
    95/65

    65#. Snatched up first set, couldn't snatch up the last 2 sets. Work on snatches.

  • 03.20.2013 Workout

    "Gwen"
    15-12-9
    Clean & Jerk

    Touch and go. No dropping within sets. No re-gripping on floor.
    70-80% of 1RM

    75#. Forearms were dead.