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

  • Squats & Deads Workout

    Back Squat 50%
    12x2 every 45s w/ 175#

    Deadlift 85%
    12x2 every 90s w/ 365#

  • Overhead Squat 1 RM Strength

    Overhead Squat 1 RM

  • WOD Workout

    Overhead squat 1-1-1-1-1 reps ---> 70 max
    35-45-55-60-70

    Front squat 1-1-1-1-1 reps
    70-80-85-100-105 ---> 105 max

    Back squat 1-1-1-1-1 reps
    105-115-120-125-130 ---> 130 max

  • 1-30-13 Workout

    PUSH PRESS STRENGTH: X5 @ 93 LBS

  • Grace Workout

    Pre-Wod: Work up to a heavy clean.

    - Got up to 105, which is 5 pound short of my 1RM, but I am still recovering from being sick.

    WOD:
    6 minute clock:
    30 Clean and Jerks (135/95) #70
    In the time remaining, do as many MU's/bar MU's/C2B pullups as you can.

    4:29/8 pullups.

  • 15-12-9 reps of Clean and Jerk (no regrip after starting the reps) rest as needed between sets Workout

    M/ 39/ 136 lbs/ 5'-6"
    115 lbs for 15 reps
    125 lbs for the other 2 rounds

    (My grip slipped out as I was racking the weight on rep 10, because the bar was not spinning and the bar slammed down from about my eye level down onto my knees... OUCH!!!
    I was o.k. a couple seconds later I finished the 15 set.. I was going to be ok to finish the set, but the grip slipped out...
    This was ALL about the grip for me. I was fine power jerking the weights up to my shoulders, but the grip was fading at the end of each set for sure.
    I took a break at about 9 reps at mid thigh (bent over) to regrip the last 3 reps of the 12 set... would have been doing that probably at around rep 12 or so with the first set as well. Last round I did that for the last 2 reps as well.

    I am still a bit sick so I tried to stay a bit lower in weight and not get over taxed.
    Good workout but the grip for me was totally the part of my body that I needed to let recooperate between rounds.
    Stretched out and took a very fast steam before going home.

  • 1/14/13 Workout

    7x2 Back Squat (EMOM)

    Four Rounds of:
    400m Run
    50 Air Squats

  • PSKC Comp Class - 8.20.12 Workout

    Class will be at 4:30 on MONDAY

    Strength:
    7 x 2 Paused Front Squats (hold bottom position for 3 sec then come up. See video

    Main effort:
    4 rounds:

    5 Front squats (155/105 taken from the floor. If this is too heavy to do so, lighten the weight)
    10 pull ups
    15 HR Push ups
    Stoplight run

    Extra credit:
    Accumulate 2-4 minutes total in handstand (on wall or free standing) and/or headstand (this is optional for after your weights are put up. Time yourself with a phone or something)

  • Tuesday 120103 Workout

    4 rounds for time, of:

    10 HSPU
    20 toes to bar
    30 air squats

  • 1/18/13 Workout

    7x2 Deadlift (EMOM)

    15-Minute AMRAP of:
    3 HSPUS
    6 Pull Ups
    9 Air Squats
    12 Lunges

    12 rds + HSPU