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

  • 15-12-9 HSPU and KTE Workout

    For time:
    15-12-9
    Handstand Push-ups
    Knees to Elbows

    Did the WOD with only 1 ab mat, but didn't touch my head each time...I can do it with only 1 ab mat but it's slow and more of a 1RM type feeling, so for metcon purposes I use 1 but don't necessarily touch each time. If I used 2 ab mats they'd stop me before I got to the lowest point...I'm in the "between mat" stage :). Anyways, happy with my time and my effort!

  • 5 rounds of: Zots press x 5-8, DB Push up & Row x 8-10, KB paused Bulgarian deficit single leg lunge x 5 each leg Workout

    round of the following triplet/ mix
    Zots press x 5-8
    DB Push up & Row
    KB paused Bulgarian deficit single leg lunge x 5 each leg

  • Quick 150 Workout

    10 x body weight dips
    10 x standing dumbell hammer curl to shoulder press - 5 round x 12kg
    10 x back extension

    5 rounds for time.

  • Squat cleans and wall balls Workout

    7min AMRAP:
    * 3 squat cleans (60-70% of 1RM)
    * 20 wall balls (20/14lbs)

  • Front squat on the minute Strength

    3 frontsquats on the minute for 10 min

  • 3-23-11 KB Snatch & Push ups and then a repeat of yesterday's WOD Workout

    21-15-9

    KB Snatch R 1p

    KB Snatch L 1p

    “Hand-release” push ups

    TIME: 6:12 .... dawn told me to go unbroken, so i did in every set except the 15 KB snatches on the L arm. I surprised myself today.

    So, since I was feeling "good" I thought I would redo yesterday's double under and running WOD because I knew I could beat my time as I felt like I had lead in my feet yesterday... everything felt slow. So, today I did all of my double unders on the mat outside and they were way better- I started off linking the first 50 (of 100) without stopping. I also know I was pushing the run harder because I felt like my lungs were truly on fire. I ended up taking 2.5mins off of my time and did 16:00 today. I couldn't stand up, let alone see straight for the next 10mins after I finished and I know my calves are going to hate me for a few days, but it was worth it to kick this WOD in the ass.

  • Badger Workout

    Badger

    Result: 29:43

  • Shoulder press Strength

    Shoulder press 3x7 + 3x5 +3x3

  • The Empire Workout

    15 min (used 135lbs; finished 1rd + [5+4] + [4+3] + [2+1] + [1]
    5 sets of Increasing reps starting with one of each then 2 of each, etc up to 5. Work with a compatible partner. Their set is your rest.

    Hang Power Clean @ 65% of 1 RM
    Hang Squat Clean (same load)

    Complete 1 HPC then 1 HSC. Rest. Complete 2 PHC then 2 HSC. Rest. Etc..If you do not reach 5, cycle back to the beginning and repeat until 15 min is up.
    For example: Cheech does 1/1, 2/2, 3/3, 4/4 but doesn't complete 5/5 so he goes back to 1/1, 2/2, etc...and continues this for 15 mins.

    CA$H OUT: 3mins of Double Unders
    total 177; 10 burpees for buy-ins.

  • Thursday Outdoor Workout

    Warm up:
    light jog 100m
    3 x 200m sprints

    WOD:
    In Teams of 2
    100 Push ups, 1 for 1
    75m lateral burpees jumping over partner (Left)
    100 Push ups, 1 for 1
    75m lateral burpees jumping over partner (Right)
    200 box jumps

    Cool Down:
    Tabata sit ups (14)