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

  • Mapache Bomb Workout

    Front Squats & Knee Jumps (see video link) - start position is on your knees and in one explosive movement jump and land on your feet. A substitute is high box jumps.
    5-4-3-2-1
    1-2-3-4-5
    *You do 5 front squats and 1 knee jump. all the way until you're at 1 front and 5 knee jumps. Take your time and increase weight as reps decrease

    20 minute AMRAP:
    5 burpees
    15 front squats (95/65)
    25 double unders (or jump over the barbell)

  • Back Squats, Decline Situp, OHS Workout

    Back Squats - 10-10-10 (45lbs)

    METCON (Time)
    15-9-3
    Decline Situp
    Superman Stretch
    Overhead Squat (Training Bar)
    9:25

    Technique Training

  • 5 mile Run Workout

    Ran 4 miles on trails and roads in the am, then 1 mile of sprint intervals on the treadmill in the evening.

  • Are We There Yet? Workout

    1x20 back squats.. 125#

    WOD

    400 m run
    100 pushups
    75 KBell swings (#25)
    50 Toes to bar
    400 m run

  • Are We There Yet? Workout

    2 MU's

    1x20 back squats.. 225#

    WOD - 20ish minutes

    400 m run
    100 pushups
    75 KBell swings (#53)
    50 Toes to bar
    400 m run

    100 DU's

  • Are We There Yet? Workout

    No back squats today. Race on Saturday so saving my legs this week.

    400 m run
    100 pushups
    75 KBell swings (40lbs)
    50 Toes to bar
    400 m run

  • Dragging Butt to Olympic Lifting Class Workout

    It was one of those nights: the weather has turned a bit dreary and I really had to drag myself back down to the gym. As always, so glad that I did.

    Warm Up:
    5 Muscle Up Pulls
    Bergener Series: PVC, 15 lbs bar, 25 lbs bar, 35 lbs bar

    Mobility:
    Shoulder stretch on PVC pipe and bands
    Handstand hold
    Sit in squat

    Lifts:
    Snatch
    2x 1 @ 75% of 1RM
    1 @ 80% of 1RM
    1 @ 85% of 1RM

    95lbs (warm up), 110 lbs, 120 lbs, 125 lbs

    Clean & Jerk
    2x 1 @ 75% of 1RM
    1 @ 80% of 1RM
    1 @ 85% of 1RM

    135 lbs, 145 lbs, 155 lbs

    High Bar Back Squat
    4x 2 @ 75% of 1RM

    225 lbs*

    *This actually is higher than 75% because I was having one of those nights where it was too much energy to figure out how to put 215 lbs on the bar. I stared at the plates for about 45 seconds and then turned to my buddy Bob and said “Fuck it. We’re doing 225.” We figured the extra 10 lbs was our punishment for being too lazy to do math.

  • Split Snatch x2 Workout

    Split snatch 2-2-2-2-2-2-2 reps

    Alternate legs for each rep.

  • Burpees, Pull-ups, Double unders - 10 Min AMRAP Workout

    10 min amrap of:

    burpees x 7
    pull ups x 7 but no butterfly. you can kip.
    double unders x 20

    notes:

    so yah coach Ronnie decided to throw a wrench in this and not let me butterfly :)
    my doubles werent on and i yelled an expletive in the 1st round. all in all a good wod especially after prowler fun.

    PS I HATE BURPEES

    6 rounds + 1 burpees

  • Dawns bday WOD Workout

    For time of:

    42 Box jump burpees 24" / 20"
    42 Turkish get-ups
    42 Toes through rings
    42 Handstand push-ups
    42 Donkey kicks

    • 10 lbs vest