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

  • Shoulder press Workout

    WOD:
    Press (kg)
    1-1-1-1-1
    25-30-30-35-35

    Push Press
    3-3-3-3-3
    30-35-40-45-45

    Push Jerk
    5-5-5-5-5
    35-35-35-40-45

  • Bench/Row Workout

    3 Bench (135#)
    250m/row
    6 Bench (135#)
    250m/row
    9 Bench (135#)
    250m/row
    12 Bench (135#)
    250m/row
    15 Bench (135#)
    250m/row

  • Shoulder press Workout

    WOD:
    Press (kg)
    1-1-1-1-1
    25-30-30-35-35

    Push Press
    3-3-3-3-3
    30-35-40-45-45

    Push Jerk
    5-5-5-5-5
    35-35-35-40-45

  • Intro Class Workout

    Intro into the form and structue of KB. Then short 5min WOD, Swings x10, Press ups (push press ?) 5x's each arm.
    2nd Class: Form and structure of bar work. squats, overhead press and push press, Push ups and pull ups
    Then 5 min WOD: pull ups (rings) 5
    push ups 7
    box squats 9
    total reps for me 7.75....only got 3 of the last 9 box squats.

  • 9/5/12 Workout

    15-Minutes to Work Up to:
    1RM Press

    3x3 Push Press

    Three Rounds of:
    500m Row
    400m Run

  • trunxlife - a lot more Workout

    MetCon
    5 Rounds of:
    10 KB power snatches (M70/W55)
    20 double unders
    For Time

    result: 4:40
    —– Rest 3 minutes —–
    5 Rounds of:
    200 meter sprint
    10 chest to bar pullups
    For Time

    subbed 300 m row for run

    result: 16:00
    —– Rest 3 minutes —–
    3 Rounds of:
    30 v-ups
    20 wall balls (M20/W14)
    10 shoot throughs
    For Time
    Note: Scale accordingly. Shoot throughs are used with parallettes. If not you can use med. balls, boxes, etc. It is a PushUp then drive yourself through by lifting your body up and finishing with your feet on the other side and perform a dip, then drive them back under into a push up position.

    result: 14:00
    Endurance
    4 sets of 250 meter row
    Note: 90 sec. rest between each set. Men, your goal is to finish under 2:30 of accumulated time and ladies under 3:20 of accumulated time. Go fast!

    I averaged 56 seconds each set so i didnt reach my goal but great work

  • Findlay WOD 1 Workout

    Warm up
    20 squat jumps
    15 sit-ups
    10 push-up
    For time

  • Push Press and Push Jerk 3-3-3 Workout

    -Buy In-

    Push Press & Push Jerk Skill Work

    WOD

    Push Press 3-3-3 (165, 185, 195)

    Push Jerk 3-3-3 (195, 205, 185)
    Back off after 205 to practice form and save shoulders for this weekend.

    -Cash Out-
    3 x Max Effort Strict Pull Ups
    Didn't go max effort
    10-10-5 pause and go

  • strength week 2 - front squat, push press, snatch high pull Workout

    Strength
    5×5 Squat
    5×5 High Pull
    5×5 Press
    Note: The High Pull should be performed in the snatch grip. [Wednesday, Week 2]

  • WOD Workout

    3 RFT
    15 pull ups
    30 ball slams (12lb)
    15 burpees
    15 dubs