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

  • Air Squat "Annie" Workout

    Pre-WOD
    5 X 3 Back Squat (55, 65, 75, 85, 95). Trying to go lighter to work on my form.

    For Time:
    50-40-30-20-10

    Air Squats- No Hands, Burpee Penalty
    Double Unders- Modified: 5 Burpees to start each set of (3 to 1) singles

    Post WOD: (Skipped this - I was spent from the workout - coming back after being sick is hard).
    4 X 200 Meter Run
    1:1 -Partner

  • Barbara Workout

    5 rounds:
    20 pull-ups
    30 push-ups
    40 sit-ups
    50 squats

    Rest 3 minutes between each round

  • Run Workout

    4x600m ( rest 75s btw sets)
    Rest 3min
    4x400m ( rest 60s btw sets)
    Rest 3min
    4x300m ( rest 45s btw sets)
    Rest 3min
    4x200m ( rest 30s btw sets)

    On each distance go its own moderate hard pace, dont crash!

  • AB Factory 16min Workout

    4 rounds
    45 second work
    15 second break
    Flutter kicks
    Side plank raises, left
    Bicycle abs
    Side plank raises, right
    Mountain climber

  • PSKC Comp Class - 1.28.13 Workout

    Class will be at 4:30 on Monday:

    Skill:
    20 min to establish a 1RM (alternate between) :
    Split Jerk 185lbs

    Conditioning:

    "Buy in"
    1-5 wall walk burpee ladder (1 wall walk 1 burpee, 1 wall walk 2 burpees,...)

    -Then -

    Three rounds for time of:
    10 Toes to bar
    10 one arm snatch (6 per arm) 53lbs
    10 box jumps 24"

  • Starting Strength Workout A Workout

    Back squat 3 x 7 reps
    185-185-185

    Bench press 3 x 7 reps
    165-175-175 (5 reps)

    Deadlift 1 x 7 reps
    245

  • Kasitonnisen kierros Workout

    Kasitonnisen kierros noin 6km

  • Oly Lifting + Double Under/Ring Dip Couplet Workout

    Skill
    Snatch + C&J
    5x5 Strict Unbroken Weighted Pullups 16kg (60s rest)
    3x15s C2B Chin Up Hold (60s rest)
    EMOM for 3 minutes: 5 Head Weighted Situps (10kg)
    5x50m Sprints (60s rest)
    All took about six seconds.

    Strength
    4-4-3-3-2-1 Front Squats
    90kg PR - 100kg PR - 110kg PR - 120kg Fail

    WOD
    For time:
    50 Double Unders
    10 Ring Dips
    40 Double Unders
    8 Ring Dips
    30 Double Unders
    6 Ring Dips
    20 Double Unders
    4 Ring Dips
    10 Double Unders
    2 Ring Dips
    After the first round my shoulders were smoked!

  • 1-26-13 BARBELL BLITZ Workout

    WOD 1 - 5 min AMRAP for 5RM on Bench - guys first while girls do max reps on MUS - Total for bench was 1065 - 6th place - I did 5x265, total for MUs was 15 for 40th place...Yuk!! I did zero

    WOD 2 - 2 person team (Amira/Mike) - 2 Rnds: 24 DLs (135/95), 18 Sq Hng Clns (135/95), 12 Push Press (135/95), 6 OHS (135/95) - teams split reps however they want. We placed 15th for this WOD

    WOD 3 - 1 Rnd (3 man team): each man, in sequence, rows 250m then splt rest of workout how you want (guys have to finish row before girls start) : 50 Box Step ups (75lbs w/ bar front racked), 100 pullups, 200 DUs, 100 burpees, 50 KB snathces (53lbs), each man finishes with 250m row one at a time. Time = 21:23 Girls finished WOD in 27:23

    Team places 24th out of 42

  • 1-28-13 Workout

    Pre-WOD
    5x3 push press, 65# 85#x2, 95#, 105#

    WOD
    3x5min AMRAP
    2min rest after each round
    10 KB swings 35#
    10 box jumps 20"
    10 HR push-ups
    10 sit-ups