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

  • 1-4-13 Workout

    15 Minute DU, Burpee Ladder

    Progression begins at 3, 6, 9, 12...n+3

    27 + 31

    DU- 165
    Burpees- 136

  • extra lunch Workout

    5x5 Strict Overhead Press #165 x2, #155 x3

    Forearm curls
    #50 x 100 forward
    #20 x 100 backward

    Back Extensions
    2 sets of 25

  • 01.08.13 Workout

    3 rounds

    15 Ring dips

    20 Wallballs 20/14

    40 Double unders

    First round of dips on tricep dip bars w/purple band, then moved to green band for the last 2 rounds. Have been changing up how i do wall balls sinc burt has worked with me...no validation ball, and not shooting hoops. took a few inches off of wall ball ht, but overall felt better about depth and type of throws.

  • KBS & HSPU Doublet Workout

    -Buy In-
    Strength: Press, wk 2
    110x3, 125x3, 140x3+ (8)

    WOD
    5 Rounds for Time:
    20 Kettlebell Swings (53/35)
    10 Handstand Push Ups

    -Cash Out-
    400m Medball Run (30/20)
    2:15

  • Tommy Mac redo! Workout

    "Tommy Mac"

    12 Burpees
    12 Thruster (all with 115/75)
    12 Bp
    12 Power Snatch
    12 Bp
    12 Push Jerks
    12 bp
    12 Hang Squat Clean
    12 Bp
    12 OHS
    12 bp
    12 Thruster
    12 Bp
    12 Power Snatch
    12 bp
    12 Push Jerk
    12 bp
    12 Hang Squat Clean
    12 bp
    12 OHS

    time - 22:57

    Sergeant Thomas R. MacPherson

    Killed in action on October 12, 2012

    Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.

    MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

  • Run/Clean/Burpee Minute Work Workout

    Skill
    4x8 Strict Ring Dips (60s rest)

    WOD
    Every three minutes for six rounds:
    200m Run
    12 Hang Power Cleans (52.5kg)
    10 Burpees
    The goal was to do ten rounds but I then I decided to do five and not kill myself.
    Accidentally I did six rounds instead of five and I got really pissed because I could have done ten if I wanted without much trouble.

  • The FIRST Workout

    3 rounds for time

    females:
    200m run
    15 thrusters
    5 pull-ups

    males:
    800m run
    50 thrusters
    30 pull-ups

  • Olymbilitessories Workout

    Bit of a hodgepodge day at the box. Did some Oly work at 6. Accessory work at 7 and mobility with the group I coached at 8:15.

    Olympic Lifting:
    High Hang Snatch
    1-1-1-1-1
    [100 lb.]

    Snatch Grip Behind Neck Press
    2-2-2-2-2
    [100 lb., 75 lb., 75 lb., 75 lb., 75 lb.]

    Accessory Work:
    5x 5 Band Press [45 lb.]
    10x 3 Bench Press with "SlingShot" [155 lb.]
    5x 10 GHD Hip &Back Extensions

    Mobility Day:
    All sorts of stretching!

  • Coe Workout

    thruster
    jumping pull ups
    63# hang power snatch

  • press & row Workout

    push press
    ring row

    front squat 93#