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

  • TGU w/ Triple Triplets Workout

    Skill: TGU (10 minutes to find a heavy max on each arm)

    Triple Triplets
    20w/20w/20w x 3 non-stop at each station before switching to the next

    Station 1 - ring rows, pushups, air squats
    Station 2 - dbl clean and press, battling ropes (set up outside on posts), jump rope
    station 3 - situps, mountain climbers, flutter kicks
    * 1:00 rest in between stations
    * repeat twice

  • Monday's WOD 4.23.2012 Workout

    Pre Wod:
    Find heaviest weight for back squat 1x20 reps: 145#

    5 Rounds for time:
    200 mtr sprint
    10 plymetric push ups with 25lb flat weight
    20 reps - 25 lbs Russian Twists

  • 19.3.2017 Workout

    Amrap 6
    15 Russian KB swing 2x24/2x16kg
    10 TTB
    18/15 cal row
    Rest 1 min
    In 5 minutes find your squat clean 1 rm

    You have to get 144/135 reps or more on Amrap that you can move 1Rm

  • 220214 Workout

    5 ROUNDS FOR TIME OF:
    MAX PULL UPS
    MAX PUSH UPS

    REST 5 MINUTES

    3 ROUNDS FOR TIME OF:
    5 x HANDSTAND PUSH UPS
    5 x TUCK JUMPS
    50 x FLUTTER KICK

  • Mainsite: 2-2-2-2-2-2-2-2-2-2 back squat Workout

    WARM UP
    Mobility
    - Foam Roll: Bone Saw Calf Smash
    - Ball: Thoracic with Shoulder Flexion
    - Band: Shoulder External Rotation (90/90)

    Dynamic Warm Up
    - Run 1000m
    Almost got hit by a van whose driver was texting instead of checking the crosswalk

    Burgener Warm Up
    Skill Transfer Drills

    2. WOD (A or B)
    Back Squat, 2-2-2-2-2-2-2-2-2-2 reps (10×)

    135-225-230-235-240-245-250-255-260-265

    What Improved: Form on squat is improving.

    What Needs Work: Watch out for vans while running.

  • 50 What? Workout

    WOD

    • 50 KB Swing (32 kg)
    • 50 Walk Lunge Swing (15 kg)
    • 50 Double Unders

    Was amazingly hard today due to the not so bright partying last week but it felt good to get back to normal routines.

  • Skull Splitter Workout

    5 Minute Long Cycle KB Clean and Press each arm
    You will perform 5 minutes of kettlebell clean and press/jerk on one arm then switch to the opposite arm at the end of 5 minutes.
    *rest in rack or overhead. Pace yourself throughout. If you set bell down you owe 20 burpees on end of workout.

    Then...
    Every minute on the minute:
    25 swings
    25 (4-count) flutter kicks
    13 burpees
    1 minute of jump rope
    5 rounds (20 total minutes)
    *if you complete all reps in under the minute, use remaining time as rest before moving to next exercise.

  • 04-23-12 Monday’s WOD Workout

    Squat Challenge - 160#

    Then,

    6 Power Snatch 95#

    10 Box Jumps 24

    5 Rounds

    6:18

  • A Light Monday Workout

    No complaints about that here! I took off yesterday and missed the first Sunday Park WOD but am okay with that as my body just needed a break. And it was worth it! I felt much better today.

    Warm Up:
    2x
    10 Push Ups
    10 Wipers
    50 Single Jump Ropes

    Mobility:
    PNF Hamstring
    Pain ball on feet

    Max Effort:
    5x 3 High Bar Back Squat
    65-70% of 1RM
    185 lbs

    MetCon:
    3x
    Run 400 meters
    5 Dead Lifts @ 115 lbs
    5 Hang Power Cleans @ 115 lbs
    5 Push Presses @ 115 lbs

    Then ...
    100 Double Unders

  • Friday 120420 Workout

    10,9,8,7,6,5,4,3,2,1 rep rounds of:

    C2B pull-ups
    box jumps 24"/20"
    GHD sit-ups

    Time is approximate