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

  • 10 Rounds G 2 OH plates and Toes to bar Workout

    Strength

    Clean 3rm

    3×3 @ 90% of 3rm

    Wod

    10 Rounds

    10 Ground to Overhead with 45/35 Plate

    5 Toes to Bar

  • Row/KB Swings/Walking Lunges Workout

    Strength

    Squat 5×5

    Bench 5rm

    Wod

    2 minutes max calorie row

    1 minute rest

    2 minutes max kettlebell swings 55/35 *American Style

    1 minute rest

    2 minutes max walking lunges *45/25 plate held overhead

    Score is total repetitions performed

    bench press max - 76 #
    Squat-105#

  • Marathon Monday Workout

    Buy In-
    Skill: Clean & Jerk

    WOD
    “Marathon Monday”
    5 Rounds
    4 Squat Clean and Jerks (185,125)
    15 Chest to Bar Pull-ups
    13 Burpee Lateral Jumps
    After 5 rounds are complete:
    800m run

    Your time is your total time for all 5 rounds plus the 800m sprint.

    -Cash Out-
    Work on a Weakness

  • Will Breaker Workout

    Buy In:
    800m run
    then
    2 laps around stadium stairs at South Park Oval
    then
    1 mile run to the Will Breaker

    WOD:
    Ini teams of three complete the following, only one team member can work at a time:
    2Rds of:

    60 Thrusters 75/45
    Hill run
    60 OHS 75/45
    Hill run
    60 burpees

    Worked with Nate and Dia.

    Cash out:
    1 mile cool down run.

  • Hike in Mountains Workout

    Went to Pisgah National Forest and did a 6.4 mile hike up a mountain.

  • Pet Rock Workout

    Warm-up: Bear Complex 3 rounds

    WOD

    21-15-9

    Wall Ball Shots 20/14lb

    Med-ball to Bar 20/14lb (This is a toes to bar on steroids movement, hold med-ball between feet)

    *Each round starts with a 800m med-ball run 20/14lb

    This one was straight up evil. It was far harder than I expected. I did knees to bar instead of toes to bar with the 20 lb. ball between my feet.

  • MW Row & Bench press Workout

    TUESDAY 130416
    Five rounds for time of:
    Row 500 meters
    135 pound Bench press, 15 reps (hice con 50kg)
    18:23 seg: 2:46, 3:09, 3:51, 4:21, 4:13.

  • Back Squat/ Squat/ Sit-up/ Burpee Workout

    Back Squat at 65%
    5-4-3-2-1

    AMRAP in 30 min
    30 Squats
    25 Sit-ups
    20 Burpees

    Total 6 Rounds + 12 Burpees short of 7

  • PSKC Comp Class - 4.22.13 Workout

    Class will be at 4:30 Monday:

    Skill:
    EMOM X 12
    A) 30 double unders
    B) 2 Hi Hang snatches @ 70-80%

    Conditioning:
    Part one -
    10 Burpees then immediately into a stoplight run

    • rest 3 minutes (clock starts when the last person gets back)

    Part two -
    7 minute AMRAP:
    3 Power cleans (135/95)
    3 shoulder to overhead
    3 pull ups
    Continue up 3,6,9..etc in reps until time

  • Nicole Workout

    Complete as many rounds in 20 minutes as you can of:
    * Run 400 meters
    * Max rep Pull-ups

    (Red band - 15 pull-ups per set. Got in 6 runs.