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

  • Front squat Strength

    Find a heavy 3.

  • SNATCH COMPLEX Workout

    Thursday 17th May 2018

    SNATCH COMPLEX

    Snatch Pull (4 seconds down) + Snatch Pull (4 seconds down) + Snatch

    Build to a heavy but perfect load on the complex. No misses, no press outs.

    Post loads to comments.
    Exposure 6 of 8

    20 Minutes Not for Rounds:
    600m Row/1 Mile Bike/550m Jog

    then, either…

    A)50′ Handstand Walk
    B )3 Wall Walks + 10 Shoulder Taps at the top of the wall walk
    C) 100′ Bear Crawl (with hips higher than shoulders)

    Choose a Handstand Walking practice option that is suitable for you, and perform the mono-structural movement at a recovery/conversational pace. If you choose the 50′ Handstand Walk, you should be able to complete the distance in 1-3 sets.

    Post work to comments.

  • Run & Du's Workout

    for time
    Run 5K
    every 5 min do 100 du's

  • 230823 Workout

    50 T2B
    40 DB snatch alt 20kg
    30 C2B
    20 HSPU
    10 Clean 80kg

  • LPS161206 Workout

    1. Front Squat

    • 8x3@70%

    2. Snatch

    • 60% 3
    • 65% 3
    • 70% 3
    • 75% 3×3

    3. Conditioning

    AMRAP 5 Mins

    • 3 Squat Snatch (60kg)
    • 3 Muscle up

    Rest 5 Mins

    AMRAP 5 Mins

    Rest 5 Mins

    AMRAP 5 Mins

    Rest 5 Mins

    AMRAP 5 Mins

  • LPS161207'2 Workout

    1) Bench Press:

    3 sets of 5 @ 70% + Additional Load

    3 sets of 3 @ 80% + Additional Load

    3 Heavy Singles

    Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

    2) Deadlift:

    2 sets of 5 @ 70% + Additional Load

    2 sets of 3 @ 80% + Additional Load

    2 Heavy Singles

    Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

    3) 20 minute AMRAP:

    50 Wall Balls 20/14

    40 Toes-to-bar

    30 DU

    20 Alternating Single Arm KB Squat Snatch 24

    10 Burpee Bar Muscle-ups

    Snatches are 10/side.

    4) Log Strict Press: 5 sets of 5

    Rest 2-3 minutes between sets. Heavy as possible.

    5) Push-ups: 100 for time

    Keep track of time and sets to complete.

    6) L-Sit: Accumulate 3 minutes

    Keep track of time and attempts to complete.

  • 08.10.2012 Workout

    Backsquat
    2x 300#
    2x 305#
    2x 305#
    1x 315#

    For time:
    50x Unbroken double unders
    10x burpees
    40x Unbroken double unders
    10x burpees
    30x Unbroken double unders
    10x burpees
    20x Unbroken double unders
    10x burpees
    10x Unbroken double unders
    10x burpees

  • Run, deadlift and squat Workout

    5 rounds for time

    TIMES TO BEAT
    Beginner athlete: 18min 37sec
    Average athlete: 15min 31sec
    Advanced athlete: 12min 25sec
    Elite athlete: 9min 18sec
    Regional athlete: 8min 4sec

  • julio duran Workout

    Julio

  • Sunday funday Workout

    Sunday funday 1:30-3:00