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

  • 10 rounds of UNBROKEN 30 reps of DU - Post WOD conditioning Workout

    10 rounds of UNBROKEN 30 reps of DU - Post WOD conditioning
    I did this about 10 minutes after finishing the descending ladder WOD of unbroken 21-18-15-12-9-6-3 of K2E & KB swings.
    I did this at the museum on the bench. I like this for more accuracy as you have to stay in place and it messes with you a bit because you're elevated. You have to zone out and concentrate on the rhythm and the task and there are people around so you have to block that out as well, or deal with it more accurately.
    It was realyl windy and that was really messing me up a bit.
    I did the first 3 rounds realyl quickly in less than a minute. Then I ended up missing a couple rounds mid way or later in the count.
    I ended up with 3-4 missed rounds total .. probably for about 120 missed reps.
    I didn't feel too bad and could have gone for more, but that was enough... stretched for a bit and then went home for family dinner.

  • KBS, Goblet, Abmat - Challenge Workout #1 Workout

    Group warm up, then;

    21-15-9-3

    Using ONE kettlebell

    KBS 2/1.5p<- Green for Swings

    Goblet squats - Orange

    Abmats

  • 09.23.2013 Workout

    Warmup
    30 JJ
    10 inchworm to push-up
    10 lunges
    30 JJ

    Strength
    5x5 Push press

    35 warmup, 55, 75, 80, 85, 90

    WOD
    21-15-9
    Hang squat clean (95/65)
    Burpee-over-bar

    RX. 7:42. Burpees were slow...

  • Oly Lifting Workout

    Weightlifting
    Snatch (40kgx3x2, 50kgx3x2, 60kgx2x1, 65kgx2x1, 70kgx1x3, 60kgx2x1)
    C&J (50kg - 60kg - 70kg - 80kg - 90kg)
    3-3-3-1 Back Squats (100kg - 110kg - 120kg - 130kg)
    5x1 Snatch Pulls (80kg)
    3x5 Barbell Rollouts
    3x5 KB Press (24kg) + 5 Single-Leg Hip Thrusts
    Left Arm Isolation Work (5kg plate)

  • Posse in Effect Workout

    100 Foot Farmers Carry (70/53)
    21 Ring Dips & 21 Ball Slams (20/14)

    Rx FC and BS, Ring dips w/ red band

  • Deadlifts Workout

    Deadlift 3-3-3-3-3 reps

    175-185-195-210-220

  • WOD Workout

    10 rounds:

    10 Box step-up with plate (45 lbs)
    10 Pull-ups

  • OHLunge, burpee2plate Workout

    WOD-

    5 Rounds

    50 ft Overhead walking lunges w/ 45/35# bumper plate<--25#

    21 Burpees to plate(Top position of burpee is with both feet on top of the bumper plate with your knees and hips extended)

  • Run, T2B, OHS Workout

    3 Rounds

    800m run

    15 Toes 2 bar

    10 Overhead squats 135/95<--55#

  • Run, Slam, Push slam, jump lunge, wall walks Workout

    In any order
    800m run
    100 slamballs
    50 push up on slam ball
    400m run
    50 jump lunge
    10 wall walks
    200m run
    Melyssa was my partner