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

  • Skill work Workout

    Mobility
    Hips/posterior chain
    OMEM 15 minutes
    3 snatches, perfect form, teach body to catch in squat, I'm using 55 to 65#
    Density training (thinking DUs or MUs for you)
    20 minutes, wall balls
    Skill work
    1. bar ski cleans: all from mid thigh. do not use straps. 3 reps total. work up to 75%x3x4
    2. clean pulls while standing on a 2" block: 90%x3, 95%x3 (use straps)
    3. clean deadlift while standing on a 2" block. on last rep decend while taking 10 sec. : 100%x3, 100%+5 kg x 3.

  • Double Unders, KBS, T2B, Push ups, Hang Power Snatch Workout

    Score is total reps;

    Double unders
    KBS 1.5/1p
    Toes 2 bar
    Push up
    Hang power snatch 75/45

    Perform 1 min/movement. 1 min rest between rounds. 3 rounds

    Strung together 50 (of 80) du's the first round!

  • Oct 26th Workout

    5 Power Cleans
    150 Single Unders

  • Inverted Workout

    Skill-Handstand Walks or Handstands or Wall Walks (12 minute practice)

    Main effort:
    (Partner up/you go I go style)
    OH Squats-20
    Box Jump-20
    Hang Cleans-20
    Thrusters-20
    T2B-20
    Burpees-20
    3 rounds 95/65 for weight 

  • 3/50's Workout

    For Time:

    50 Tire flips
    50 Wall balls (20 lbs 10 ft. target)
    50 Burpees

  • Yoga X Workout

    Yoga workout from P90X

  • PSKC Comp Class - 10.29.12 Workout

    Class is at 4:30 on Monday.

    Skill:
    15-20 min:
    Work on double unders and butterfly. Spend more time on the skill your worse at.

    Main effort:
    "Tommy Mac"

    12 Burpees
    12 Thruster (all with 115/75)
    12 Bp
    12 Power Snatch
    12 Bp
    12 Push Jerks
    12 bp
    12 Hang Squat Clean
    12 Bp
    12 OHS
    12 bp
    12 Thruster
    12 Bp
    12 Power Snatch
    12 bp
    12 Push Jerk
    12 bp
    12 Hang Squat Clean
    12 bp
    12 OHS

    Sergeant Thomas R. MacPherson

    Killed in action on October 12, 2012

    Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.

    MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

    His military education includes the Basic Airborne Course, Ranger Assessment and Selection Program, U.S. Army Ranger School, Infantry Mortar Leader’s Course, Survival, Evasion, Resistance and Escape Course (SERE), and the Warrior Leader Course.

  • Traditional Lift Workout

    Bench Press, Shoulder Press, Bicep Curl, etc.

    30 minute traditional weight lifting workout.

  • "Grace" Workout

    “Grace”

    For time

    Clean & Jerk 30 reps #135

  • 3.11 Mile Run Workout

    Was in store for about 3 minutes buying snacks for the wifey.