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

  • Roy Workout

    “Roy”

    5 Rounds for time

    15 Deadlifts 225

    20 Box Jumps 24"

    25 Pull ups

    Got heavy at the end, but worst part was the pullups, i am still working on improving those.

  • Endurance WOD - Monday Workout

    Warm-Up: 400m Run, 10 DU's, 10 dips, 10 Squats, 400m Run

    Skill: 10 - Partner 50m Run with band for resistance

    Workout:

    25 Burpees
    400m Run w/14lb med ball
    25 Pull-ups (MOD shorter box)
    400m Run w/14lb
    25 Handstand Push-up (MOD box)
    400m Run w/14lb
    25 Pull-ups (MOD shorter box)
    400m Run w/14lb
    25 Burpees

    Time: 29:40

  • Gymnastics + conditioning Workout

    Morning: 40 min
    1 min walk/1 min run
    6.1 km, 125/156
    6.34/3.53 min/km

    Afternoon: 100 min
    1.Skill
    A. HSW practice for 15 min

    2.Conditioning
    A. Prep. for metcon 20 min

    B. EMOM50:
    1) 3 BMU
    2) 10 cal AB
    3) 5 CTB + 10 air squat
    4) 10 cal row
    5) 8 HSPU
    6) 8 TTB
    7) 30 DU
    8) 15 wall ball 14 lbs
    9) 10 front rack walking lunges 2 x 12 kg KB's
    10) 10 cal bike erg
    163/179

  • LHS Squats Workout

    Reverse Band Squats -
    walk the weight out with no tension on the bands - keep bands loose enough to only absorb tension in bottom 1/2 of squat; work upper body posture

    3x5@255
    2x5@265

  • 3.30.12 Workout

    Single Leg Deadlift 3×5 ea Leg
    Goodmornings 5×5 - work up to 135
    then:
    50m Sprint on the minute for 9 minutes
    stay in 9-10sec intervals

  • Weddington Team Wod Workout

    Matty is back in town so we partnered for:

    10 min amrap
    10 slam balls 20#
    10 KB swing 24kg
    10 box jumps 24"
    THEN
    10 min amrap Cindy
    5 pullups
    10 pushups
    15 squats

    i think we got 20 rnds combining

  • Starting Strenght Workout B Workout

    Day 4
    For each exercise, all sets should be done with the same weight.
    If you done 5 reps -> +2,5 kg

    Back Squats 3 sets x 5 reps
    5-5-5 -> 72,5 kg +2,5

    Shoulder Press 3 sets x 5 reps
    5-5-5 -> 35,0 kg + 2,5

    Power Clean 5 sets x 3 reps
    3-3-1-0-0- > 37.5 kg ---

  • Sunday O Lift Workout

    i did not originally intend on coming to this class but glad i did.

    Warm Up w Snatch form - work up to pos 1.pos2.pos3 pulls @85

    Mini Meet
    3 attempts max snatch
    85 - good lift
    95 - good lift
    105 - good lift 5#PR

    3 attempts max Clean & Jerk
    105 - good lift
    120 - good lift
    140 - good lift 10# PR

  • 05-29-30 Workout

    10 min AMRAP

    3 Snatch #75.5
    10 Ring Dips

  • Muscle & Power, CORE Workout

    3 rounds of:
    10 Single leg T2B
    14 Side to side MB slams
    18 Mountain climbers
    22 Cross crunches
    Rest