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

  • Fran Workout

    21-15-9
    65/95 Thursters <--50#
    Pull-ups

    Today, Thursday, 3/7...Just finished Whole 30 & had bad food/drinks yesterday which resulted in an upset stomach so i did not feel awfully strong. Did finish faster than last time by ~25sec & was shocked considering I did not feel well. Will now need to add weight.

  • Wallbals burpess snatches SP Workout

    AMRAP 15 min
    21-15-9
    Double Squat Wall Balls 30#
    Burpees

    Max Reps 185# Squat Snatch

    Score is total reps

  • (Wrist) Run 6.5k Workout

    WOD:
    Run 6.5 Not for time

  • 12.3 Attempt Workout

    Warm up
    400 m run

    3 rnds cindy

    Workout
    18 min amrap

    15 box jumps

    12 press @ 115

    9 toes to bar

    then:
    12 min squat mobility wod

  • 12.4 Attempt Workout

    Warm up
    400 m run
    3 rounds cindy

    Stretch
    Hip extension 2min each side

    Workout
    12 min amrap
    150 wall balls
    90 double unders
    30 muscle ups

  • Mobility/Skill Day Workout

    -Work Out Any Soreness

    -Practice Movements that are a Weakness

    -Make Up WOD's from Mon/Tue

    -If You're Confused, Ask a Coach...We have suggestions:)

    Did a few muscle ups and then ohs

    Also did Mondays workout
    3 RFT:
    400m run
    21 abmat sit ups
    12 HSPUs

  • 5x10x15 Workout

    Pre WOD
    4x
    4 snatch grip DL
    4 hang snatch
    4 OHS

    WOD
    15 min AMRAP
    5 wall balls (20/14#)
    5 T2B
    10 KB swings (53/35#)
    10 KB sumo DL high pull (53/35#)
    15 HR push-ups
    15 II unders
    6+12 reps

  • Oly Lifting + Hand-Release Pushup/Pullup Couplet Workout

    Skill
    Snatch Up to 60kg
    One-Arm Handstand Practice (against a wall)
    Tabata Weighted Plank (15kg)

    Strength
    Clean 1-1-1-1-1-1-1
    (60kg - 70kg - 80kg - 90kg - 100kg - 105kg fail - 105kg PR)
    Push Press 1-1-1-1-1
    (60kg - 70kg - 75kg - 80kg PR - 85kg fail)

    WOD
    10-9-8-7-6-5-4-3-2-1 reps for time of:
    Hand-Release Pushups
    Pullups
    All reps were done unbroken!

  • PSKC Comp Class - 3.4.13 Workout

    Class will be at 4:30 Monday:

    1) 25 min to find 1RM Push Jerk (hit 135)

    Conditioning -
    10 min AMRAP

    Buy in:
    100 Double unders (if you cannot do double unders at all, 50 cal on airdyne)

    • Then

    6 Clean and Jerk (115/75) did 85lb
    9 burpees
    12 toes to bar

    Auxiliary:
    A) 3 x max plank hold
    B) 3 x 15 GHD situps

  • Max effort Workout

    Dynamic Warm up

    WOD

    Weighted Pull-up 3-3-3-3-3-3-3 (30 lbs.)

    After Bash: 2 minute madness (2 min max effort reps of each movement below)

    Double Unders

    Toes to bar

    Handstand push-ups

    Ring Dips

    I went almost unbroken for 2 mins. on the double unders. I hit 171 straight before I tripped up. That is a PR for me.