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

  • Snatch drop 3x3 Strength

    Snatch drop 3x3

  • Team Workout Workout

    Warmup: Run down the block and back ~ .5 mile, movement specific warmups (press, HSPU, KBS, Box Jumps)

    Strength: Wendler Deadlift (De-Load Week)

    Technique/Position Work

    WOD: To break up how we like -

    Start with: 200-250 Burpees (50 each member)

    Immediately go to:
    100-150 HSPU (25 each member
    150-200 Box Jumps (40 each member)
    200-250 Kettlebell Swings @ 53# / 35# (50 each member)

    Immediately Finish With: 200-250 Burpees (50 each member)

    For time.

    Short Break.

    Finisher:
    Planks - 4 minutes any way
    Running - 2x each person - down to the end of the street and back ~ 1 mile per person total

  • Upper Body Blast Workout

    20 18 12 Push ups/ Rows
    10 8 6 6 Dumbbell Curl/Push Press

    25lb DB

    at home workouts. forced to work in the basement to avoid the heat. I'll add some 45lb piston presses into the mix.

  • Cole Workout

    10 Thrusters 95/65 (MOD 50#)

    10 Ring Push Ups (MOD - Ring Push ups on knees and Push ups)

    10 Rounds

    Did the Knee/Ring Push ups for the first round and tried to do 5 in the next couple rounds. Toward the middle my arms were toast and I went to straight pushups.

  • Karen Workout

    150 wall ball 20#
    10' target

  • Wall Balls + Toes-to-bar Workout

    Warm-up:
    Run 1 Lap (.25m)
    3 Rounds of: 10 sit-ups, 10 push-ups, 10 squats, 10 kettle-ball swings

    Workout for time:
    50 Wall ball shots, 20 pound ball
    25 Toes-to-bar
    40 Wall ball shots, 20 pound ball
    20 Toes-to-bar
    30 Wall ball shots, 20 pound ball
    15 Toes-to-bar
    20 Wall ball shots, 20 pound ball
    10 Toes-to-bar
    10 Wall ball shots, 20 pound ball
    5 Toes-to-bar

  • 5x5 Front Squats Workout

    -Buy In-
    5/3/1 Back Squat Cycle 3, Wk2
    210x3, 240x3, 270x3+ (6)

    WOD
    Front Squat 5-5-5-5-5
    185/205/205/210/220

    -Cash Out-
    2 x 50m Overhead Walking Lunge (45/25)
    Used barbell

  • Running Jackie Workout

    Bench Press:
    -5 @ 65% of 1RM
    -5 @ 70% of 1RM
    -5 @ 75% of 1RM

    Metcon: "Running Jackie"
    -1000m run
    -50 thrusters (45#)
    -30 pull-ups

    Bench: 140(5), 160(5), 175(5)
    Metcon: 9:44

  • Barbell Cycling Workout

    All with a running clock:
    :30s On, :30s Off - Deadlifts
    :30s On, :30s Off - Push Jerks

    :45s On, :45s Off - Deadlifts
    :45s On, :45s Off - Push Jerks

    1:00 On, 1:00 Off - Deadlifts
    1:00 On, 1:00 Off - Push Jerks

    :45s On, :45s Off - Deadlifts
    :45s On, :45s Off - Push Jerks

    :30s On, :30s Off - Deadlifts
    :30s On - Push Jerks

    Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light."

    Male Kilos - 61-70-83-70-61
    Female Kilos - 43-47-56-47-43

    • Stimulus wise, we are looking for the following criteria on the three loadings: Lightest - One we could cycle for 21+ reps unbroken, when fresh. Middle - One we could cycle for 14+ reps unbroken, when fresh. Heaviest - One we could cycle for 7+ reps unbroken, when fresh.

  • Friday 120706 Workout

    Friday 120706

    As many rounds as possible in 20 minutes of:
    250 Meter row
    20 Overhead walking lunge steps (Men 45 lb plate, Women 35 lb plate)
    15 Lateral jumps over plate
    10 Ground to overhead with plate
    5 Shuttle runs with plate, forward then backward (30’ each)

    3 rounds and 10 walking lunges.

    Strength was back squats, 5x3 alternated with 5 HSPU (I used 2 abmats)
    I did 185lbs