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

  • King & Queen of Thruster Mountain Workout

    THRUSTER LADDER
    Ladies start with 65 and will jump 10lb increments until they cannot perform a successful full range rep.

    Gents start with 95 and will jump 20lb increments until they cannot perform a successful full range rep.

    • We will take the bar from the rack (i.e. you don't have to clean it). We will have 2 bars set up each for ladies and gents. You will move quickly (e.g. Person A goes, then B, then C, then D...add weight then A,B, etc) *See video for movement standards. You will only given 1 chance to redo a missed rep.

    FINISHER:
    20/10 x 6 nonstop of:
    Air squat (bottom hold)
    Flutter kick (feet hold)
    Mountain Climber (plank hold)

    Pr'd @ 125, and attempted 135 x 3 but didn't get it.
    Did finisher unbroken

  • Friday Fun Workout

    KB strict press
    5 4 3 2 1

    10 minute AMRAP
    5 OHS (115/85)
    10 box jumps
    15 k2e

    5@35
    4@44
    3@53
    2@62
    1@70
    Attempted 88, no way

  • Mo Monday Workout

    5-4-3-2-1
    Push Press & Weighted pull ups

    12 minute AMRAP
    5 dead lift (245/165)
    7 HSPU
    12 pull ups

    Finished push press @ 125

  • Heartbreaker Workout

    30
    20
    10

    Russian Swings (70/53)
    Wall ball 20/15
    Burpee box jumps

    You will do 30 reps of each exercise then 20, then 10...totaling 180 reps!

    Much faster than @ CF New Albany

  • PSKC KB Complex Workout

    Squat Snatch
    1-1-1-1-1-1-1

    PSKC KB Complex

    Snatch-push press-clean-thruster-pushup
    So you'll do a kb snatch, lower it to the rack, do a push press, then a clean and then a thruster. Set bell down and do a pushup...that's one rep. So one rep weak side, one rep strong side, then 2,3 etc...
    We will ladder up and down
    1-2-3-4-5-4-3-2-1 w/s
    53/35

    Worked squat snatch @ 65, still trying to perfect my technique

  • Burpee, Jumping Lunges, DU, Shuttle Sprints Workout

    8 Rounds for time with 90 second rest between each round

    10 Burpees
    15 Jumping Lunges
    20 Double Unders
    5 x 5m shuttle sprints

  • Run, Burpee Pullup, Snatch, Pistol Workout

    800m Run

    4 Rounds:
    10 Burpee Pullups
    Kettlebell Snatch (1pd; 5 each arm)
    Pistol (5 each leg, med ball)

    800m Run

  • Rugged Workout

    • 20 HSPU
    • 30 Dead Lift (185,115)
    • 40 Burpee
    • 50 KB Swing (53,35)

    Modified HSPU to press so get off me bitch.

  • MOXIE Workout

    -3X Max rep Clean & Jerk (135 lbs)
    18-13-10

    -3X 10-12 GHD Sit Up
    12-15-15

    -3X Max rep Ring Dip
    37-33-33

    -4X 100 meter sprints

    Record total reps (excluding sprints).

  • Back Squat and Deadlift Workout

    1) Back Squat 5-5-5-5-5
    225-245-275-285-295

    2) 21-15-9 for time:
    -Deadlift (275lbs)
    -K2E

     Time: 7:50 mins