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

  • Power Clean & Push Jerk Strength

    Find your 1RM of the day

  • KB Hell.... Workout

    Shoulder Press 3.3.3.3.3 44.55.65.75.80x2 failed 3rd attempt
    Then:
    50 KBS 24/16kg
    10 Double Unders
    40 KBS
    20 Double Unders
    30 KBS
    30 Double Unders
    20 KBS
    40 Double Unders
    10 KBS
    50 Double Unders

  • Wed Strength Workout

    Squat 5.5.5.5
    box squat to 14" box 95.120.145.145
    Press 5.5.5.5
    45.55.60.70
    Deadlift 5.5.5.5
    140.165.195.220
    220 x 5 was a little heavy...only went to reverse grip in last set

  • Skillz and Drills Workout

    This wod hurt my brain!
    8 minute AMRAP
    7 Slamball
    14 Pull-up
    28 Single Jumps
    2 minute Rest
    6 minute AMRAP
    7 Ring Row
    14 ABMAT
    28 Single Jumps
    2 minute Rest
    7 Wallball
    14 Burpees
    28 Single Jumps

    This totally challenged my math skills today omg!

  • Row, DU, T2B, S.Ring Rows Workout

    Buy In- 1000m Row

    Then,

    30 Double unders

    15 Toes 2 Bar (MOD flail knees & legs up)

    10 Supine ring rows

    3 Rounds

    The T2B still allude me but some day my toes will touch the bar! Until then, I will practice them all the time.

    Also, I am behind on my squat challenge, so I did 20 reps of 50lbs.

    And finished up with a 1 mile run.

  • Starting Strenght Workout A Workout

    Day 9
    For each exercise, all sets should be done with the same weight.
    If you done 5 reps -> +2,5 kg

    Back Squats 3 sets x 5 reps
    3x5 -> 100.0 kg

    Bench Press 3 sets x 5 reps
    -> 82.5 kg
    3x5

    Deadlift 1 set x 5 reps

    5->122.5 kg
    1x5
    ready for +2,5kg

  • 4-25-2012 Workout

    6 Rounds

    3 Min. work / 30 sec. rest

    Team WOD - All members of the team do as many reps as possible until they get tapped for rotation. The runner begins the rotation then they complete the run.

    100M Run
    SDHP
    Pushup
    Wall Ball
    Keep total score for each round.

  • 4-25-2012 Workout

    6 Rounds

    3 Min. work / 30 sec. rest

    Team WOD - All members of the team do as many reps as possible until they get tapped for rotation. The runner begins the rotation then they complete the run.

    100M Run
    SDHP
    Pushup
    Wall Ball
    Keep total score for each round.

  • Snatch... Workout

    I wanted a new PR on snatch and did not get one. Left shoulder needs a serious break tomorrow.

    Weights successful - 95/115/135/155. jumped to 175 for a 10lb PR and just need to get under the damn bar! dropped to 170 and was wiped out. some other day

  • 04-26-12 Workout

    21-15-9

    Deadlift #225/155

    Ring dips