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

  • Tuesday 7-12-11 Workout

    KB High Pull Intervals
    10:10
    20:10
    10:10
    30:10
    10:10
    20:10
    10:60

  • Continuous pull-ups and squats Workout

    Continuous pull-ups and squats
    (1 of each in minute 1, 2 of each in minute 2, 3 of each in minute 3 and so on)

    15 rounds + 10 squats

  • Continuous pull-ups and squats Workout

    Continuous pull-ups and squats
    (1 of each in minute 1, 2 of each in minute 2, 3 of each in minute 3 and so on)

    14 pull ups + 3 squat

  • Squat Challenge & Snatch Workout

    WOD # 2

    Back Squat Challenge
    255x10

    Then practice Snatch
    95x3
    135x3
    155x3
    160x2
    170- 2 failed attempts. PR is 170.

  • Shoulder Press-L Pull Ups Workout

    Ladder with 10 minute cap:
    1 shoulder press (55#)
    1 L pull up (sub pull up + toes to bar)
    2 shoulder press
    2 L pull up
    3
    3
    etc

  • Burp, Pull, Jump, Sit Workout

    Strength:
    3x30 unbroken bench press...if you don't get up to 30 you must do the remaining reps as ring push ups

    WOD:

    For Time-

    25 Burpee
    50 Pull Up
    75 Box Jump

    100 Sit Up

    Strength:
    55# (15) - 45# (20) - 45# (20)

    Metcon:
    75 Box Jump
    100 Sit ups
    10:45

    Didn't do burpees or pull ups b/c my left shoulder was kinda hurting. Jumped all the box jumps though, woohoo!

  • Tuesday 110712 Workout

    Continuous Pull-ups and Squats

    With a continuously running clock do one pull-up and one squat the first minute, two pull-ups and two squats the second minute, three pull-ups and three squats the third minute… continuing as long as you are able until you cannot complete the number of reps for that one minute round.

    Use as many sets each minute as needed.

  • Burpee/Squats," "Mental Challenge Workout

    Ladies WOD:

     20 Min AMRAP
      5 <a href='/journal/movements/1689'>Burpees</a>
      10 <a href='/journal/movements/1866'>Air Squats</a>
      15 DB Swings (15#/20#/25#)

      Carly--12 RDS

    Men's WOD: "Mental Challenge"

     6 RDS for Time
      5 Squat <a href='/journal/movements/11'>Clean</a> and <a href='/journal/movements/17'>Jerk</a> (135#)
      10 <a href='/journal/movements/52'>Box Jump</a>s (24')
      15 Pull ups

    This WOD Challenged me and really broke me down. Although it isn't overly difficult, for some reason, it got in my head and made me really work to finish. There were a few times that I almost did quit for the night. I'm glad that I didn't!

  • Barbell Rows, Push ups Workout

    1-1-1-1-1 Bench Press - 175 lbs

    THEN

    8 Barbell Rows (85/55) Did 95 lbs to get RX+
    10 Push ups

    AMRAP 10

  • Penriff WOD Workout

    10 Rounds:

    1 x Thruster @50kg (RX 80/50)
    1 Half Gasser
    2 x Ring Muscle ups (assisted)