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

  • Friday cash out Workout

    21-15-9

    Pull ups
    Box jumps

  • Push jerk Workout

    Working up to 1 rep max

  • Wall ball/swings Workout

    5RFT

    20 Wall ball 20/14lb
    20 KBS 24/16kg

    Ball scaled to 13kg

  • MGW Run, TTB Wall ball and Row Workout

    In team of 2:
    Run 2 km
    10 rounds of (1 round each, 5 round per person):
    12 TTB or 18 sit-ups
    12 wall ball
    Row 2 km

  • OHS/Weighted Pull Up & Burpee Pull Up/Double Unders Workout

    EMOM 8min
    3 OHS
    3 Weighted pull ups
    OHS; 4x 135, 4x 155
    All weighted pull ups: 20#

    10min AMRAP
    10 Burpee Pull Ups
    50 DU
    3 +7 burpees

  • Snatch, C&J Workout

    Snatch

    175, accumulate 10 reps, had 3-4 misses and one UGLY

    C&J - 205 OTM for 10 minutes
    Rest a few minutes - 235 for 1

    Reverse Hypers

  • 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)