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

  • "Princess" Workout

    1 mile Run
    40 KBS 50/35
    40 Knees to Elbows
    200m Broad Jumps
    40 H.S.P.U
    40 Hallow Rocks
    1 mile Run

  • Monday 120220 AMRAP in 15 minutes Workout

    AMRAP in 15 min. Of:

    5min. medball cleans 20 lbs/ 14 lbs
    4min. knees to elbows
    3min. Kb swings 1.5pd/1.0pd
    2min. Push-ups
    1min. Squats

  • Annie Workout

    "Annie"

    50-40-30-20-10
    Double Unders (2 to 1)
    Sit Ups

    MU Work

    5x3 Bench Press: 225-225-225-245-255

  • Squat Clean Workout

    Worked on my form - squat cleans

  • Run Workout

    7.9 miles

    79 minutes

  • Asparagus Piss Workout

    5 rounds
    Legion Run
    13 dead lifts (185/135)
    5 wall walks

  • squat practice Workout

    Practiced my knees not coming in

    did 3 sets of 10 with just the 45 lbs bar
    did 2 sets of 5 95 lbs

    did 15 band squats for the knees

  • Asparagus Piss Workout

    5 rounds
    Legion Run
    13 dead lifts (185/135)
    5 wall walks

  • Asparagus Piss Workout

    5 rounds
    Legion Run
    13 dead lifts (185/135)
    5 wall walks

  • Skill + Jacked gymnastics + conditioning Strength

    120 min

    1.Skill
    A. BMU practice for 20 min
    - Progressions
    - BMU 11 x 1 reps

    B. HSW practice for 10 min

    2.Jacked gymnastics 21.2.2018
    A. 3 rounds:
    - 10 reps of each LYTP variation - pause for a second at the top of each rep and this week add weight > 0.5 kg
    - 4 Turkish Get-ups on each arm, unbroken / 8 10 10 kg

    B. 3 rounds:
    - 25s straight arm plank hold (go as low as you can but this must be unbroken)
    - 25s unilateral plank (same but take your right hand off the floor and hold)
    - 25s unilateral plank (same but take your left hand off the floor and hold)
    - 25s contralateral plank (same but take your right hand and left foot off the floor and hold)
    - 25s contralateral plank (same but take your left hand and right foot off the floor and hold)
    Total time with rest: 10.55

    3.Conditioning
    A. EMOM for 30 min:
    1) 7 T2B + 30 DU
    2) 10 burpee + 15 KB swing @ 12 kg
    3) rest
    166/179

    4.5 min AB