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

  • 100 Burpee Challenge Day = 59 Workout

    100 Burpee Challenge Day 59

  • American Nightmare Workout

    30 minute cap

    Using an axle perform a hang power clean. Hold the bar in the rack position and perform a lunge on each leg. Then push press the axle over head. Repeat x 100 reps.

    60% of your body weight on the axle.

    Above is the workout as prescribed, but I did it after 20 minutes of benching and I was pressed for time, so I had to cut it down to 20 min. I used a 95 lb. fat bar and my forearms were the primary limiting factor.

  • 100 Burpee Challenge Day = 60 Workout

    100 Burpee Challenge Day 60
    making up some days that I missed for the burpee challenge. every 10th day is a something new. I chose Bar Facing burpees.

  • 100 Burpee Challenge Day = 62 Workout

    100 Burpee Challenge Day 62

  • WOD Workout

    Make it Up workout: 12 min 15 wall Ball, 10 Burpee55# push Press 5X EMOTM for 10 min, and blue pull ups

  • Monday Funday Workout

    Pre WOD
    Using your backsquat 3RM (165)
    75%, 5 reps (125)
    80%, 5 reps (135)
    85%, 5 reps (145)
    Then 5x3 ring dips (unweighted)

    WOD:
    3 RFT 12min cap
    50 DUs
    21 burpees
    12 T2B

    Did it bassackwards (turned pre WOD into a post WOD)

  • PSKC Competitor Class - 06.12.12 Workout

    Class will be at 4:30 on Tuesday

    Skill:
    Every minute on the minute for 7 minutes:
    - 2 Front Squats (80% of your max)
    - 20 Double unders (or attempts for the remainder of the minute)

    WOD:

    "Unbroken"
    *15 DU penalty for each time you break up the 25 reps.  The penalties must be completed before the next exercise can be started with a max of 60/movement.  

    Buy in: legion run

    15 HSPU
    15 C2B
    25 thrusters (95/65)
    25 T2B
    30 hand release push ups
    30 OH swings (70/53)

    Cash out: 30 burpees (touch pull up bar no penalties)

    30min time cap

  • PSKC Competitor Class - 6.12.12 Workout

    Class will be at 4:30 on Tuesday

    Skill:
    Every minute on the minute for 7 minutes:
    - 2 Front Squats (80% of your max)
    - 20 Double unders (or attempts for the remainder of the minute)

    Did 225lb Squat cleans

    WOD:

    "Unbroken"
    *15 DU penalty for each time you break up each set.  The penalties must be completed before the next exercise can be started with a max of 60/movement.  

    Buy in: legion run

    15 HSPU
    15 C2B
    25 thrusters (95/65)
    25 T2B
    30 hand release push ups
    30 OH swings (70/53)

    Cash out: 15 burpees (touch pull up bar no penalties)

    30min time cap

  • Can You Make It to 15? Workout

    Weighted Ring Dips - 5
    Weighted Pullups - 5
    3 rounds

    then..

    25 swings and 25 slamball every 2.5 minutes. 15 rounds cap.

    *You pick the weights and must stay with it throughout the course of the workout. Every 2.5 minutes a new round begins. The faster you complete the 25/25 the more rest you get before the next round. When/if you can't complete the reps within the given 2.5 minutes the workout is over. 15 round cap. Can you make it to 15?

  • Team Day! Workout

    Teams of 4
    Run to legion as a team, return to compound then...
    Only 2 working at a time, other teammates rest:
    200 KB Snatches (50 per individual - 25 each arm)
    300 situps (75 per individual)
    400 burpees (100 per individual)
    Run to Legion as a team