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

  • PSKC Comp Class - 3.4.13 Workout

    Class will be at 4:30 Monday:

    1) 25 min to find 1RM Push Jerk

    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)
    9 burpees
    12 toes to bar

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

  • The Seven Workout

    7 RFT
    7 handstand pushups
    7 thrusters (45#)
    7 knees to elbows
    7 deadlifts (45#)
    7 burpees
    7 kb swings(25#)
    7 pullups (blue)
    28:23

  • 3/2 Workout

    4 rounds 1 min on 30 sec rest
    muscle ups (rb, 3 notches down) 7-7-6-6 26 total
    snatch @ 95 lbs 8-8-7-7 30 total
    back squat @ 175 lbs 11-12-8-10 41 total
    pallof press hold L&R (red band)

  • Muscle-up/Box Jump Couplet Workout

    Skill
    HS Practice
    6x20m Sprints (60s rest) - All at bout 3-4s.
    3xMax Effort Weighted Tempo Ring Dips 3kg - 4 + 2 + 2 (60s rest)
    (Start at the bottom of the dip and hold for 5s press out to the top and hold for 10s that's one rep)

    WOD
    5 rounds for time of:
    5 Muscle-ups
    5 Box Jumps (35")
    All movements were performed with games standards. Crushed this!

    Endurance
    2x1000m Run (4 mins rest) - 4:25 for both
    My left knee started to hurt and had to stop so I treated this as a slow interval session instead.
    These runs are starting to get boring.

  • 6-Month Anniversary WOD Workout

    Max Effort Deadlift
    5-5-3-3-1-1-1

    6 Rounds:
    6 - Box Jump Overs 20"
    6 - Dips
    6 - 6-ct. Russian Twist Sit-Ups 30/25
    6 - Lateral Lunges
    6 - 8-ct. Body Builders
    6 - 6-ct. Mountain Climbers

    //

    Deadlift: 83-93-113-123-143-163-183

    12" box jump overs
    15# Russian twist sit-ups

  • Squat That Clean Workout

    Pre-WOD: work up to a heavy set of 5 front squats- 215

    WOD:
    7 min amrap
    3 squat cleans(135,95)
    3 t2b
    6 squat cleans
    6 t2b
    9 squat cleans
    9 t2b
    Etc

    Counted total reps: 63
    Finished the round of 12 and did 3 squat cleans

  • Oly Lifting Workout

    Skill
    3x20 Unbroken Weighted Pushups on Dumbbells 10kg (60s rest)
    3x3 Weighted Wall Climbs 10kg (60s rest)
    3x30s Hollow Rocks (60s rest)
    HS Holds

    Strength
    Snatch 4-3-2
    (40kg - 50kg - 60kg)
    C&J 1-1-1-1-2
    (40kg - 50kg - 60kg - 70kg - 80kg)
    Back Squats 4-4-3-3-2-2-1
    (100kg - 110kg - 120kg - 130kg PR)

  • "Chief" Workout

    “Chief”

    3 Power cleans 135/95

    6 Push ups- Had a hard time making this an RX movement, but I pushed through even though it slowed me down some.

    9 Squats

    3min AMRAP with 1min rest between rounds. You start where you left off for the previous round.

    5 rounds

    10 rounds + 2 reps

    Note: The 95# felt heavy at times, but that was mostly due to bad form. I started pulling with my arms before the bar even got close to my hips. I need to work on that. Overall, I'm pleased.

  • 2.28.2013 - Annie Workout

    “Annie” - 7:30

    50-40-30-20 and 10 rep rounds of:
    Double-unders
    Sit-ups

    Mobility

  • Strength and WOD :Double Unders and Burpees Workout

    BEAT YOUR LAST SCORE HERE

    Start a clock to run up to 15 minutes.

    0:00 – Perform Front Squat + Jerk (3 + 1) As heavy as possible

    2:30 – Perform Max Reps Strict Pull Ups

    5:00 – Perform Front Squat + Jerk (3 + 1) As heavy as possible

    7:30 – Perform Max Reps Strict Pull Ups

    10:00 – – Perform Front Squat + Jerk (3 + 1) As heavy as possible

    12:30 – Perform Max Reps Strict Pull Ups

    15:00 Wod Begins

    10 minutes amrap of

    35 Double-unders
    5 Burpees

    Add 5 burpees each round

    Weight for Strength:
    58-63-68