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

  • 11-28-11 Ladder Day Workout

    Strength Ladders:

    Clean & Press (3 Rep Ladders)
    1x3x155
    1x3x185
    1x3x205
    1x3x225
    1x2x235 (failed on third)
    1x3x225

    Thruster Ladder (3 Rep Ladder)
    1x3x155
    1x3x185
    1x3x205
    1x3x225
    1x1x235 (failed on rep 2)
    1x2x225 (failed on rep 3)

    Finished workout with 1 hour spin class

  • Post Turkey - Bring It! Workout

    Deadlift: 5-3-3-1 or 3-3-1-1 (find your 1RM in 15 minutes)

    then

    15 Min AMRAP

    1 Snatch + 2 OHS (135 / 95)
    14 Floor Press (same weight)
    7 Knees to Elbows

  • Up To It Workout

    3X 1 Min Max Reps
    -Push Press (65/45)
    -KTE
    -Hang Power Snatch (65/45)
    -Wall Ball
    - Burpee
    1 minute break after each round

  • WOD Workout

    100 Push Press (55# then 45#)
    100 Overhead Squats (55# then 45#)

    Had to scale down slight after halfway. Reps were broken up randomly.

  • Up To It Workout

    3X 1 Min Max Reps
    -Push Press (65/45)
    -KTE
    -Hang Power Snatch (65/45)
    -Wall Ball
    - Burpee
    1 minute break after each round

    96,86,81.

  • Bench press 1 RM Strength

    Bench press 1 RM

  • Up To It Workout

    3X 1 Min Max Reps
    -Push Press (65/45)
    -KTE
    -Hang Power Snatch (65/45)
    -Wall Ball
    - Burpee
    1 minute break after each round

    93-71-75

  • Wendler - Shoulder Press Workout

    Week 1: 45kg x 5, 50.5kg x 5, 57kg x 6
    Week 2: 47.5kg x 3, 55kg x 3, 61.25kg x 4
    Week 3: 50kg x 5, 57.5kg x 3, 65kg x 2
    Week 4: 27.5kg x 5, 35kg x 5, 40kg x 10
    Week 5: 45kg x 5, 52.5kg x 5, 60kg x 7
    Week 6: 50kg x 3, 57.5kg x 3, 63kg x 5
    Week 7: 52.5kg x 5, 60kg x 3, 67.5kg x 3
    Week 8: 30kg x 5, 35kg x 5, 45kg x 5
    Week 9: 47.5kg x 5, 55kg x 5, 62.5kg x 5

  • Shoulder Stuff Workout

    Barbell Shrug (Close Grip):
    - 80kg x 7, 100kg x 7, 120kg x 7

    Barbell Single Arm Shoulder Press:
    - 30kg x 10, 40kg x 7, 50kg x 5 (each arm)

    Standing Shoulder Fly immediately followed by 10 x 20kg plate (each hand) shrugs in a foward rotation then backward rotation
    - 10kg x 5 (each dumbell), 16kg x 5 x 2

    Squat Clean & Jerk:
    - 20kg x 10, 40kg x 10, 50kg x 5 x 2

  • "Active Rest" Oximoron Workout

    3min Max Rep SDHP 75/55lb - 62
    2min Active Rest “haha”
    3min Max Rep Push Press 75/55lb - 55
    2min Active Rest "haha again”
    3min Hang Squat Clean 75/55lb - 34
    2min Active Rest
    3min Double Unders “sub Row for Cal” - 100