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

  • Monday Funday Workout

    Pre WOD
    Using your backsquat 3RM, John calculates your 1 rep max (145# calculated 1rm)
    75%, 5 reps - 110#
    80%, 5 reps - 115#
    85%, 5 reps - 125#
    Then 5x3 ring dips - blue band is good, but I can't do one without a band yet!

    WOD:
    3 RFT 12min cap
    50 DUs (400m run if you can't do DU's, or 25 DU's and 200m run)
    21 burpees
    12 T2B

    Was in the 3rd round @ burpee number 15 when the 12:00 was called.

  • gslp 6/12 Workout

    warm up
    high knees, butt kicks, karaoke, box lunge, bench spider, inch worm

    bench warm up: 5x45 5x65 5x85 3x100 3x115 2x135

    bench 142# 2x5 1x11

    squat warm up: 5x45 5x65 5x85 5x115 5x135 5x145 3x145

    squat 165# 2x5 1x12

  • Arm Bully Workout

    Shoulder Press - Have John calculate 1RM using 3RM from last week
    75% - 5 (140)
    80% - 5 (150)
    85% - 5 (or more) (155)
    Then:
    Weighted pullups

    WOD
    2 RFT 12 minute cap:
    30 pullups
    15 Thrusters (115/75)
    400m run
    Post-WOD
    3 minute Plank

  • Arm Bully Workout

    Shoulder Press - Have John calculate 1RM using 3RM from last week 120#
    75% - 5 90#
    80% - 5 95#
    85% - 5 (or more) 100#
    Then:
    Weighted pullups

    WOD
    2 RFT 12 minute cap:
    30 pullups
    15 Thrusters (65#)
    400m run
    Post-WOD
    3 minute Plank

  • PSKC Competitor Class - 6.12.12 Workout

    Class will be at 4:30 on Tuesday

    Skill:
    Every minute on the minute for 7 minutes:
    - 2 Front Squats (80% of your max)
    - 20 Double unders (or attempts for the remainder of the minute)

    WOD:

    "Unbroken"
    *15 DU penalty for each time you break up each set.  The penalties must be completed before the next exercise can be started with a max of 60/movement.  

    Buy in: legion run

    15 HSPU
    15 C2B
    25 thrusters (95/65)
    25 T2B
    30 hand release push ups
    30 OH swings (70/53)

    Cash out: 30 burpees (touch pull up bar no penalties)

    30min time cap

  • 7 Rounds Workout

    75% of 1rm squat - #135 5x3

    7 Rounds
    10 Dead Lifts @ #155
    Max Push ups
    400m Row.

  • Arm Bully Workout

    Shoulder Press - Have John calculate 1RM using 3RM from last week 155#
    75% - 5 135#
    80% - 5 140#
    85% - 5 (or more) 145# - 5 reps

    Then:
    Weighted pullups - 5x3 - 53# over and under hand
    Weighted ring dips- 3x3 - 53#

    WOD
    2 RFT 12 minute cap:
    30 pullups
    15 Thrusters (115#)
    400m run

    Post-WOD
    3 minute Plank

  • Tuesday 120612 Workout

    3 RDS
    7 Deadlift 345 lbs/245 lbs only did 205#
    7 Muscle-ups

    
then…

    3 RDS:
    21 WB 20 lbs/14 lbs
    21 T2B

    RX'd other than deadlift weight

  • 06122012 Workout

    4x5 Weighted Ring Dips
    +10 x5
    +20 x5
    +25 x5
    +30 x4 (failed rep)

    Then
    3 ROUNDS AMRAP
    90 sec working Power Cleans 135 scaled down to 95#
    90 sec rest
    90 sec working Burpees
    90 sec rest

    total reps = 113

  • ''A Harsh Tribunal'' Workout

    ''A Harsh Tribunal'' (06.12.2012)
    Complete as many rounds as possible in 4:00 of
    3 x Hang Power Cleans 95lbs
    6 x Push-ups
    30 x Single-unders

    Rest 1 minute. Repeat for a total of 5 cycles.
    R1 - 2+ 3/4
    R2 - 3
    R3 - 3
    R4 - 2+ 3/6
    R5 - 3

    Part II
    25 Floor Wipers in 7:00, lol