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

  • Relentless Workout

    Pre WOD:
    - 5X3 Dead Lift (ALMOST got 205, twice off the ground but about it) Otherwise stuck at my 185

    WOD: For Time:
    - 200 Meter Plate Carry (25)
    - 100 Double Under (did 300 singles)
    - 50 Burpee
    - 100 Double Under (did 300 singles)
    - 200 Meter Plate Carry (25)

    Post WOD:
    - 3 x 50 russian sit ups

  • Pink Workout

    25 Push Press (135/75)
    50 Chest 2 Bar Pull Up
    50 Hand Release Push Up
    50 Sit Up
    50 Air Squat
    25 Push Press

    I was tempted to drop weight on push press, but i didn't!! i had c2b for about 4 reps. then just chin over bar.

  • Relentless Workout

    Pre WOD:
    - 5X3 Dead Lift (295, 295, 305, 315, 325)

    WOD: For Time:
    - 200 Meter Plate Carry (45/25)
    - 100 Double Unders (3:1 single unders)
    - 50 Burpee
    - 100 Double Unders
    - 200 Meter Plate Carry

    Post WOD:
    - 3 x 50 russian sit ups

    if is could learn the DU movement this would have been RX. i subbed su's

  • Dead Jump Sit Workout

    3 rounds for time.
    10 x 100kg Deadlift
    10 x Hand Release Burpee Pullups
    10 x 20kg Plate Situps

  • GHD-Sled Pull Workout

    3 Rounds for time rest 120sec between each of the sets
    15 GHD Sit Ups
    15 GHD Glute Ham Raises
    50m sled PULL (90lb/60)

    NO GHD. Did decline SIt Ups and Good Mornings w/45#.

    No Sled. Did Step Ups onto 24" Box w/70#

  • Pull up-Thruster-DU Workout

    12 min AMRAP 5 Chest to Bar Pulls (C2B) 3 Thruster – 135/95 25 Double Unders

    Assisted Pull-ups, 95# Thruster, 50 Jump Rope

    Practiced Double Unders after workout.

  • Diane Workout

    "Diane"
    21-15-9 rep rounds for time of:
    Deadlifts 225/155lbs
    Handstand Push-Ups

    Did 155# and assisted HS Push ups

  • Dead Jump Sit Workout

    3 rounds for time.
    10 x 100kg Deadlift
    10 x Hand Release Burpee Pullups
    10 x 20kg Plate Situps

  • 15 mins of 3 mins Workout

    Find 1RM Deadlift
    - 245 w/ clean form - new PR

    3 min run 400m, as many MUs in time remaining (mod with C2B pullups)
    3 min rest
    3 min run 400m, as many C2B pullups in time remaining (mod with ring dips)
    3 min rest
    3 min run 400m, as many ring dips in time remaining (mod with whichever needs more work)

    12 CTB, 23 Ring Dips, 9 CTB

  • PSKC Comp Class - 8.13.12 Workout

    Class is at 4:30 on MONDAY

    12 min EMOM (alternate movements each minute):

    A) 3 x hang squat clean (go up in weight each time) 95,115,125
    B) 30 DU (or attempts for 1 min)

    WOD:

    Buy in: 15 Hand-release HSPU (10 wall walks) 1 handstand walk

    3 rounds for time:
    15 hang clean (135/95)
    15 bar facing burpees