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

  • Come On! Workout

    Pre-WOD:
    1x20 Back Squat (215#)

    WOD - 12min AMRAP:
    - 12 Dumbbell Snatch (6 right, 6 left - choose weight)
    - 12 Air Squats
    - 12 Pull Ups

    Completed 5 rounds + 6 Pull-ups
    Pull-ups were 1/2 jumping, 1/2 kipping

  • Win Workout

    Pre-WOD:
    11 minute Clock
    5 minutes-2 Power Snatch OTMEM (95)
    1 Minute Break
    5 minutes- 1 Power Snatch OTMEM (115)

    WOD: 10 Minutes OTMEM
    Alternate Minutes
    15-KB Swings
    200 meter run

  • HSPU & Run Workout

    2-4-6-8-10-12
    HSPUs

    200m between each round of HSPUs

  • Day of cramps Workout

    5 rounds
    triple angle lunges x3 (so 9 total reps each leg)
    15 sit up on the flex extension machine
    5 ice skater lunges each leg
    20 scissor kicks
    5 pull ups (red)
    15 squats
    15 push ups

    could do 10 pull ups next time but I was testing my shoulder...woke up tuesday and it hurt...I think from notes on the board monday

    then did 10 red pull up
    close hand push ups
    20 dips
    25# x 15 shoulder press
    2 x 5 reps chin up red band
    25# plate front shoulder raises

  • Home WOD Workout

    For time:
    100 Kb swings #45
    100 two-leg mountain climbers

    Brake up as needed.

  • Come On! Workout

    Pre-WOD:
    1x20 Back Squat (#120) up #5 from last week

    WOD - 12min AMRAP:
    - 12 Dumbbell Snatch (6 right, 6 left - choose weight) #25
    - 12 Air Squats
    - 12 Pull Ups
    Completed 4 rounds + 12 Snatches + 12 Air Squats + 4 pullups

  • fran Workout

    thrusters: 135 x 15,10,5
    pullups: bw x 15, 10, 5

  • "Angie" Workout

    Warmup: 1 mile run

    "Angie"
    For time:
    100 Pull-ups
    100 Push-ups
    100 Sit-ups
    100 Squats

  • 15-Dec "Rowing Helen" Workout

    "Rowing Helen"
    3 RFT
    Row 400
    21 KB SW - 1.5p
    12 Pullups

    Cash out: 500 Singles
    25 HSPU

  • Snatch and C&J Workout

    strength
    one rep max snatch
    1-1-1-1-1-1-1
    40kg - 50kg - 60kg - 70kg - 73kg - 75kg - 77kg(PR)
    for the last three attempts, even though they were succesful, my technique sucked!!
    -then-
    one rep max C&J
    1-1-1-1-1-1
    40kg - 50kg - 60kg - 70kg - 80kg - 90kg(failed)
    need to work the jerk!
    -then-
    back squat
    5-5-4-4-3-3-3-2
    70kg - 70kg - 80kg - 80kg - 90kg - 90kg - 90kg - 100kg

    Tough day!!