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

  • Nasty Girls Workout

    Back Squats:
    -5 @ 75% of 1RM. 160
    -5 @ 80% of 1RM. 170
    -5+ @ 85% of 1RM 185 - Failed on my attempt of my 4th rep & had to do the last 2 on their own

    Metcon: "Nasty Girls"
    3 rounds for time:
    -50 air squats
    -7 muscle ups (sub: 7 c2b pullups and 7 ring dips) did pu's and ring dips
    -10 hang power cleans (95)

  • 5/3/1 Bench Press traps Workout

    310 x 5

  • WOD: 6/26 Workout

    Strength: 12 Minutes to establish a 1RM Back Squat.

    -then-

    3 rounds for time of:
    75 Double-Unders
    20 Pistols (10l/10r – apportion in any way)
    10 Push Jerks (135/95)

    *Post times.

    Erin S – 160 – 11:44 (box/sub ghd situps)

  • WOD: 7/9 Workout

    Strength: Snatch (full squat) @ 70% – rest 60 sec.

    3 – 3 – 3 – 3 – 3

    -then-

    4 rounds for total reps…

    3 minute AMRAPs of:
    30 OHS (65/45)
    30 Double-Unders
    -Rest 2 minutes after each round.

    *Post total rounds. Start subsequent rounds where you finished the previous.

    Erin S – 55 – 4 + 5 ohs (35)

  • WOD: 7/10 Workout

    Strength: 12 minutes to establish a 1RM heaving Snatch Balance.

    -then-

    3 rounds for time:
    400m run
    20 Burpees
    20 KBS (53/35)

    *Post times.

    Erin W – 45 – 14:34 Rx

  • 100 Burpee Challenge Day = 97 Workout

    100 Burpee Challenge Day 97

    Trying to get some sun on the thighs lately so please excuse the blinding light.

  • run/ pull ups / box jumps/ burpess Workout

    4rds 30 minutes cap (cap reached first) team work out
    order, d,s,i,t

    400 meter run with slam ball 30 lbs, 2 rds
    7 pullups each
    17 pull ups alternating
    80 burpees (20 each

  • Linda Workout

    three bars of death!
    10-9-8-7-6-5-4-3-2-1

    Deadlift @ 1.5 bw =185
    Bench @ body weight =145
    Squat cleans @ .75 bw =115

  • tuesday 20120709 Workout

    Every min on the min for 20 mins

    BB complex

    1 Power clean
    2 FS
    1 thruster @ 115

    Then

    ladder up to 10 of

    1 t2b
    1 kip
    1 strict pull up

  • PSKC Comp Class - 7.10.12 "Taste of the Games" Workout

    Class will be at 4:30 on Tuesday.

    This class is actually a friendly mini competition with 3 events based off the recently released games workouts:

    Event 1)
    Max GHD slamball throw for distance (14/10)
    - you will get 2 attempts each

    Event 2)
    Suicide-Style Shuttle run for time on turf

    Event 3)
    3 rounds for time:
    + 8 Ground to overhead (clean/jerk, snatch, split snatch) 115/75
    + 7 C2B Pull ups
    + Stoplight run