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

  • thrusters and pushups Workout

    15-12-9

    thrusters, 30 lbs
    pushups

  • 6/24/13 WOD - DP Workout

    10 min AMRAP
    5 Power cleans
    10 Pull Ups (green)
    15 Squats

    4 + 5 @ 65#s

  • HSPU, Sandbag Shuttle, Rope Climb Workout

    Remember! there is no 4:15 class, there is a 5:30 class and open gym at the 5:30 for the Strength and Conditioning Folk!

    Gymnastics

    Handstand work (Scaling, Mobility, etc.)

    Wod

    4 Rounds

    1 Handstand Push Up

    1 Sandbag Shuttle Run 5-10-15-20, 80#/60# Sandbag

    1 Rope Climb

    Rest 1:00 between rounds

  • i hate burpees Workout

    3 rounds:
    10 burpees
    15 jumping lunges
    40 jump rope jumps.

  • yoga Workout

    yoga class @purple mat

    wild thing pose

  • amrap Workout

    Complete as many rounds as possible in 12 minutes of:
    7 Push press, 20 lbs
    10 Front squats, 40 lbs
    15 Butterfly sit-ups

  • sdhp Workout

    15-12-9-6-3
    sumo deadlift high pull, 30 lbs
    push press, 30 lbs

  • deadlifts, jump rope Workout

    3 rounds for time of:
    10 Deadlifts, 45 lbs
    50 Jump rope

  • 101 Push Press Workout

    101 Push Press @ 75#

    3 Burpee penalty when bar is dropped

    ** 7 C2B pull ups EMOM after
    5-6 rounds

  • Rehab #5: back squat light x 10 + strict press Workout

    First time with weights since injuring my lower back on fathers' day (11 days ago). I did a longer warm up (about 25 minutes) and then decided to try a very light weight back squat and a super tight press couplet.
    I was REALLY concentrating on keeping super tight through the midline and lower back especially... NO ROUNDING, NO bending forward. I was SUPER TIGHT doing my presses. Shoulders felt great and body liked having a little bit of weight on it.
    bar warm up with BIG ROM and pauses+ presses
    75 lbs x 10 squat + 10 strict press
    95 lbs squat x 10 + 85 lbs press x 8
    115 lbs squat x 10 + 95 lbs press x 6
    135 lbs squat x 10 + 85 lbs press x 8

    It all felt very good and I was VERY tight throughout. I took a few minutes and then did another WOD. I did some small pauses at the bottom of the squat. NO bounce, no jolting movements. I was being super careful and keeping it all realyl light.