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

  • Atlas Stone Lifts Workout

    Skill/Strength
    Atlas Stone Lifts 1RM - 86kg

  • 12-29-12 Team Metcon 1 (C&J, Row) & Team Metcon 2 (Station Chipper) Workout

    Team Metcon 1:

    12Min AMRAP: each person does a 1RM C&J while the other row (one at a time) for distance - score = dist rowed plus combined lifts for each person

    Team Metcon 2:

    21-15-9-6: {DL (225/155), HSPU}-{Thruster (115/73), Pullups}-{P Snatch (105/73), WBs (20/14)}-{Burpees, Ring Dips} - note: each person starts at a station and rotates to the next station. th enext person can;t start until the other one has finished their station. Everyone does every station, but the reps for each station go down (21-15-9-6) - Cash out w/ 300 DUs. Each team member can , one at a time, do as many as they can.

  • 21-15-9 95# SDHP and Burpees Workout

    Fuck burpees!

  • Dec 18 WOD Workout

    21-15-9

    Inverted Rows
    Front Squats - 65lbs
    Weighted Ab Mats - 10lbs

  • PSKC Comp Class - 12.31.12 Workout

    Skill:
    20 min to establish a 1RM Clean and Jerk

    Main effort:
    Complete as many rounds and reps as possible in 12 minutes of:

    15 Deadlifts (155/105)
    15 Deficit push-ups (hands on 25 pound plates)
    15 Box jumps (24"/20")

  • Shuttle Run, Push Press Workout

    1 min. to perform each round

    Four 25ft lateral shuttle run
    Max reps of shoulder to overhead 135/95 (MOD 50#)
    Rest 1 min between rounds
    8 Rounds

    Score is completed reps of shoulder to overhead.

    After 2 weeks off even 50# felt ridiculously heavy. My shoulders and lats are still crazy sore 3 days later. Felt good to be back though.

  • Shoulder Press Workout

    105 5x
    125 5x
    135 5x

  • some work with atlas stones Workout

    Skill/Strength
    Atlas Stone Lifts 1RM - 86kg

    Strength
    5-5-5 deadlifts
    100kg - 110kg - 120kg

  • The 2012 Ender Workout

    Well, the world will apparently go on for some more time (thanks for nothing, Mayans!) and so we ended the year at Hypoxia with a little fast and furious fun.

    Warm Up:
    Overhead Squats with PVC
    Squats with PVC along spine
    Double Under practice

    Mobility:
    PNF Hamstring
    Sit in squat
    PVC pass-through

    Oly Work:
    Snatch
    1-1-1-1-1-1-1-1
    115 lb. (last one at 125 lb.)

    MetCon:
    10x
    10 Deadlifts 135 lb./95 lb.
    10 Sit Ups

    Extra:
    5x 10 Reverse Hypers - 70 lb.
    5x 5 Seated Box Jumps - 24"
    3x 10 Banded Wall Balls - 20 lb.

  • chest day amrp Workout

    Flat bench w/ 185lbs x 10 reps

    Incline bench dumbell w/ 70lb db x 10 reps

    Pec dec w/ 100lbs x 10

    20 minutes 7 rounds