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

  • Diane Workout

    "Diane"
    21-15-9 rep rounds for time of:
    Deadlifts 225/155lbs
    Handstand Push-Ups

    Did 155# and assisted HS Push ups

  • Dead Jump Sit Workout

    3 rounds for time.
    10 x 100kg Deadlift
    10 x Hand Release Burpee Pullups
    10 x 20kg Plate Situps

  • 15 mins of 3 mins Workout

    Find 1RM Deadlift
    - 245 w/ clean form - new PR

    3 min run 400m, as many MUs in time remaining (mod with C2B pullups)
    3 min rest
    3 min run 400m, as many C2B pullups in time remaining (mod with ring dips)
    3 min rest
    3 min run 400m, as many ring dips in time remaining (mod with whichever needs more work)

    12 CTB, 23 Ring Dips, 9 CTB

  • PSKC Comp Class - 8.13.12 Workout

    Class is at 4:30 on MONDAY

    12 min EMOM (alternate movements each minute):

    A) 3 x hang squat clean (go up in weight each time) 95,115,125
    B) 30 DU (or attempts for 1 min)

    WOD:

    Buy in: 15 Hand-release HSPU (10 wall walks) 1 handstand walk

    3 rounds for time:
    15 hang clean (135/95)
    15 bar facing burpees

  • 08.24.2011 WOD Workout

    3 Reverse HSPU on the minute for 8 minutes with 5 second range of motion

    then5 min rest followed by:

    12 min AMRAP

    5 Close Grip Pull-ups

    10 KBS 1.5/1 pood Rx+ 2pood

    15 Flutter Kicks L/R=1

    Tougher than I thought.

    7 Rds + 3 PU/ Strict with a 2 Pood KB

  • Burpees and Lunges Workout

    8, 7, 6, 5, 4, 3, 2, 1 burpees
    do 10 jumping lunges between sets

  • Relentless Workout

    Pre WOD:
    - 5X3 Dead Lift (275/315/325/345/395x1)

    WOD: For Time:
    - 200 Meter Plate Carry (45/25)
    - 100 Double Under
    - 50 Burpee
    - 100 Double Under
    - 200 Meter Plate Carry

    Post WOD:
    - 40 T2B

  • 10 Rounds Times Two Equals Hell Workout

    A back-to-back WOD morning:
    10 rounds-
    5 Pull Ups
    10 Push Ups
    15 Squats

    Then …

    10 rounds-
    5 Box Jumps (24”)
    10 Wall Balls (20 LBs)
    15 American Kettle Bell Swings (52 LBs)

  • 8-25-2011 Workout

    4 Rounds for time:
    50M Run
    50M Bear Crawl
    50M Crab Walk
    50M Run
    20 T2B
    20 HSPU

  • 8-24-2011 Elements Workout

    4 rounds for time:

    12 dead lifts #225
    12 pull-ups
    200m run