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

  • Alt. EMOM for 14min Cleans and Ring Dips Strength

    Alternating EMOM for 14:00-

    1 Three Position Clean (floor, hang, power position)*

    *Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

    10 Ring Dips

  • WOD 6/6 Workout

    Backsquat

    3-3-3-3-3 (155#)

    WOD

    3 Rounds

    10 burpees

    30 Double Unders

    Definitely, learned today that my version of double-unders is all sorts of backwards. Brian pointed out that I while i was jumping high enough i was essentially just doing fast single unders and I’m not allowed to swing the rope backwards (i think I’m the only person that learned how to jump rope backwards and my brain just freezes up when I try to go frontwards)

    Either way, I can only go up from here : )

  • WOD 6/3 Workout

    AMRAP

    Run to end of Parking lot and back (prob about 200m)

    12 unbroken Wall Balls (14#/20#)

    I finished 12 Rounds + 6 WB’s 14# Felt damn good post all day LSAT studying.

  • WOD 4/30 Workout

    7 Minutes

    3-6-9-12

    Thursters
    C2B Pullups

    9 C2B Pullups (Had to switch to ring rows here not a good pull up day :\ )
    12 thursters
    12 C2B Pullups

    Overall felt pretty good. Was cheating a little and not squating all the way in the thrusters but I really think I’m picking up the form. Back at it again on Monday.

  • HEAVY MONDAYS Workout

    S.W.O.D

    B.S. 3-3-3-1-1-1

    *We are setting new PR for every body to re adjust the up coming workouts.

    Then. . .

    3 Rounds for time of:

    355m Run
    12 Combo's
    21 K.B.S 35% of B.W

  • H Clean/ 21-15-9 Workout

    Hang Clean
    3x3x3x3x1x1x1
    135,185,205,215,245,275,300 fail

    21-15-9
    Pull-Ups
    Push-Ups
    Back Ext
    (jumping pull-ups were performed on most reps)
    Time 5:47

  • "AMRAPPER'S Delight" Workout

    AMRAP 15:
    8 Toes to Bar
    8 Deadlifts 75 / 52 kg
    8 Bar-Facing Burpees

  • WOD 7/1 "Jackie" Workout

    “Jackie”
    Row 1000m
    50 Thrusters (45/35) 35#
    30 Pull-ups

    Recover

    3 Minute AMRAP
    DB Squat Clean Thruster (40/25) 30#

    I did this but I do not remember my times, weights...

  • WOD 6/23 Workout

    Deadlift

    1-1-1-1-1 (235#)

    4 Rounds
    Run 400m
    Rest 1 Minute

    Deadlifts should be heavy from rep 1 to 5 with no noticeable form degradation. This is not a 1RM unless you are a beginner and don’t know your 1RM. Total time is all that matters in the 400s. Fastest times are almost always with each lap being within 10 seconds of each other.

  • WOD 6/21 Workout

    5 Rounds

    20 Box Jumps (24/20) 24''
    10 Push-ups
    20 KB Swings (53/35) 35#
    10 Toes to Bar

    Don't remember the time...