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

  • 100 Burpee Challenge Day = 60 Workout

    100 Burpee Challenge Day 60
    making up some days that I missed for the burpee challenge. every 10th day is a something new. I chose Bar Facing burpees.

  • 100 Burpee Challenge Day = 62 Workout

    100 Burpee Challenge Day 62

  • WOD Workout

    Make it Up workout: 12 min 15 wall Ball, 10 Burpee55# push Press 5X EMOTM for 10 min, and blue pull ups

  • Monday Funday Workout

    Pre WOD
    Using your backsquat 3RM (165)
    75%, 5 reps (125)
    80%, 5 reps (135)
    85%, 5 reps (145)
    Then 5x3 ring dips (unweighted)

    WOD:
    3 RFT 12min cap
    50 DUs
    21 burpees
    12 T2B

    Did it bassackwards (turned pre WOD into a post WOD)

  • PSKC Competitor Class - 06.12.12 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 the 25 reps.  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

  • 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)

    Did 225lb Squat cleans

    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: 15 burpees (touch pull up bar no penalties)

    30min time cap

  • Can You Make It to 15? Workout

    Weighted Ring Dips - 5
    Weighted Pullups - 5
    3 rounds

    then..

    25 swings and 25 slamball every 2.5 minutes. 15 rounds cap.

    *You pick the weights and must stay with it throughout the course of the workout. Every 2.5 minutes a new round begins. The faster you complete the 25/25 the more rest you get before the next round. When/if you can't complete the reps within the given 2.5 minutes the workout is over. 15 round cap. Can you make it to 15?

  • Team Day! Workout

    Teams of 4
    Run to legion as a team, return to compound then...
    Only 2 working at a time, other teammates rest:
    200 KB Snatches (50 per individual - 25 each arm)
    300 situps (75 per individual)
    400 burpees (100 per individual)
    Run to Legion as a team

  • 06112012 Workout

    4rds
    400m Run
    15 Back Squat (Bodyweight)
    15 Toes to Bar

  • ''Back Squat 5-5-5+ & A Path Less Travelled'' Workout

    ''Back Squat 5-5-5+''
    Work through the following sets of Back Squat using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
    The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

    Back Squat 5-5-5+
    5-135
    5-155
    5-160
    5-165
    5-175
    5+ 185 8x

    "A Path Less Traveled"
    Complete for time
    Run 400m
    21 x DB Shoulder-2-Overhead
    21 x Pull-ups
    Run 400m
    15 x DB Shoulder-2-Overhead
    15 x Pull-ups
    Run 400m
    9 x DB Shoulder-2-Overhead
    9 x Pull-ups
    35# DB's
    blue band scaled pull ups
    15:00