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

  • 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.

  • Tabata That! Workout

    Tabata that, only count lowest rep in 8 rounds, add all scores together for the total score.

    TTB 6
    Pullup 9
    Situp 10
    Air Squat 18
    Pushup 10

  • 1-27-12 Chief Workout

    “Chief”

    Max rounds in 3 minutes

    3 Power Cleans 135/95 MOD 75

    6 Push Ups

    9 Squats

    Perform 5- 3 min AMRAPS. Resting one minute between each round. Start each round where you left off in the previous round.

    PR of 20 for me, + 3 cleans...previous best was 18. I felt solid and kept a nice pace throughout. I felt stronger on the cleans than I ever remember feeling when I've done this workout in the past.

  • 1-31-12 Tuesday WOD Workout

    5 Rounds

    10 Power Cleans 115

    10 Push Press 115

    25 Double unders

    New Jump Rope and taking time to find my stride in DUs. Overall did well, Push Press was heavy towards the end, and expected that.

  • Clean & Jerk Oly Class Workout

    WarmUp
    400m row
    2x of
    5 pushups
    10 squats
    15 jumping jacks

    Strength
    1 rep at 60% max EMOM for 5 mins. 135
    1 rep at 70% max EMOM for 5 mins. 155
    1 rep at 75% max EMOM for 5 mins. 165
    1 rep at 80% max 185
    1 rep at 85% max 195
    1 rep at 88% max 205
    1 rep at 80% max 185

    1 rep at 85% max 195
    1 rep at 88% max 205

    Failed 2x at 205#. Tried for a 3rd time and got it up.

    Conditioning
    30 seconds on/30 seconds off for 12 minutes. Score is total rowing distance.
    1,969m

  • Strength by Feel Cycle (w3 d4) Workout

    Snatch - 80-90% x 1
    - 115x1 / 125xfail
    Clean & Jerk - 80-90% x 1
    - 135x1 / 155x1 / 165x1
    Front Squat - 90% (of last week's 2RM) x 1 x 2
    - 135x2 / 205x1 / 215x1