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

  • KB Snatch/HSPU Workout

    Strength
    Press
    2 on the minute for 10 minutes
    <<< 65# 3x, 75# 7x >>>

    MetCon
    12 minutes
    1, 2, 3, 4, 5, etc.
    Kettlebell Snatches, each arm
    Handstand Push-ups (knees on box)

  • Deadlifts/Over Box Jumps/Sprint Workout

    Warmup
    100 Single unders
    5 KB Swings 1.5 pood
    x2

    Skill
    Double Unders
    No set number just get the skill down! Felt really good today on these and finally got 25 in a row.

    Strength
    5x2 of Hang Squat Snatch
    75/95/115/135/145 then tried 155x1 - failed, 155x1 - success

    WOD
    5 RFT
    5 Deadlifts 235lbs
    8 Over Trash Can Jumps (laying down of course)
    236m Sprint

  • “Medusa” Workout

    3 Rounds For Time:
    25 Power Snatches (65#/45#)
    50 Walking Lunges
    75 Double-Unders

  • WOD Workout

    On the minute:

    Complete 5 burpees and perform max rep 25#/45# Dumbbell Push Press on the minute.

    The goal is to complete 100 total DB Push Press.

    Scaled to (25# for 70 reps, then 20#)

  • Front squat deads and row Workout

    21/15/9 front squats at 155# Deads at 255 in between rounds row 1,000 m / 750m / 500m 5 minute rest in between each round time is working time deducting the 15 minutes rest

  • chipper Workout

    1000 m row
    50 sit ups
    40 push ups
    30 box jumps 24"
    20 bar hoping burpees
    10 pwr clean and jerks
    100 dble unders

  • Barbell Pain Train Workout

    Warmup/Skill Development - KB Snatch
    :15w/:15r interval of KB Snatch w/s for 5 minutes
    *beginners will be pulled off to be taught the snatch

    5 rounds for time (12 min cap)

    •15 deadlifts (135lbs / 95lbs)
    •12 hang power cleans (135lbs / 95lbs)
    •9 front squats (135lbs / 95lbs)
    •6 jerks (135lbs / 95lbs)

    • If you do not complete 5 rounds, your score will be total number of reps completed

    This workout will be ran in 2 heats during the class due to number of barbells.

  • Fran Workout

    For time

    21/15/9

    Thrusters @40
    Pull Ups

  • Ring HSPUs with AMRAPs of PP/RD/KBSnatch Workout

    Warmup
    Push press with 45lb bar
    Lunges

    Skill
    1.5 months ago I got my first ring hspu. this morning I wanted more than 1 rep. I got 3 today. next will be 5+

    WOD

    Part 1
    AMRAP 8
    8 Push jerks at 135lbs
    8 Ring Dips
    16 KB Snatch 1.5 pood (8 per arm)
    3 Rounds + 16 Reps

    Part 2
    Immediately following this, AMRAP 2
    Double Unders. (5 double unders = 1 rep. no partial
    92 reps

    2 days in a row I have felt great about my double under technique! yesterday was 25 unbroken. this morning I go 92 total reps in my 2 mins!

  • 5/3/1 Squat Week 2 Workout

    3 - 210
    3 - 240
    3 - 270

    Assistance - Dimmel Dead (based on 405 estimated max)
    8 - 230
    8 - 260
    6 - 300

    • Didn't push it on the reps, after completed the SERE challenge. Just needed to get it in. 3 days on the road upcoming will be good for R&R. Ready to get nasty and train hard starting Thursday night.