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

  • PSKC Comp Class - 10.29.12 Workout

    Class is at 4:30 on Monday.

    Skill:
    15-20 min:
    Work on double unders and butterfly. Spend more time on the skill your worse at.

    Main effort:
    "Tommy Mac"

    12 Burpees
    12 Thruster (all with 115/75)
    12 Bp
    12 Power Snatch
    12 Bp
    12 Push Jerks
    12 bp
    12 Hang Squat Clean
    12 Bp
    12 OHS
    12 bp
    12 Thruster
    12 Bp
    12 Power Snatch
    12 bp
    12 Push Jerk
    12 bp
    12 Hang Squat Clean
    12 bp
    12 OHS

    Sergeant Thomas R. MacPherson

    Killed in action on October 12, 2012

    Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.

    MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

    His military education includes the Basic Airborne Course, Ranger Assessment and Selection Program, U.S. Army Ranger School, Infantry Mortar Leader’s Course, Survival, Evasion, Resistance and Escape Course (SERE), and the Warrior Leader Course.

  • Traditional Lift Workout

    Bench Press, Shoulder Press, Bicep Curl, etc.

    30 minute traditional weight lifting workout.

  • "Grace" Workout

    “Grace”

    For time

    Clean & Jerk 30 reps #135

  • 3.11 Mile Run Workout

    Was in store for about 3 minutes buying snacks for the wifey.

  • today s shoulder power Workout

    10 wallballs
    20 sit ups
    20 kreuzheben
    10 clean and jerk
    20 kettlebell swing
    10 kettlebell pullup

  • GW Chest to bar Pull-up, Push-up and Back Squat Workout

    10 rounds each for time of:
    5Chest to bar Pull-ups
    10 Push-ups
    15 Back Squat 50% Body weight (35kg)
    Rest 1min. between rounds

  • Tommy Mac Workout

    Strength:
    Front Squat
    2X5 @ 80% (245)
    2X3 @ 85% (255)
    2X2 @ 90% (275)
    2X1 @ 95% (285)

    "Tommy Mac"

    12 Burpees
    12 Thruster (all with 115/75)
    12 Bp
    12 Power Snatch
    12 Bp
    12 Push Jerks
    12 bp
    12 Hang Squat Clean
    12 Bp
    12 OHS
    12 bp
    12 Thruster
    12 Bp
    12 Power Snatch
    12 bp
    12 Push Jerk
    12 bp
    12 Hang Squat Clean
    12 bp
    12 OHS

    time - 29:09

    Sergeant Thomas R. MacPherson

    Killed in action on October 12, 2012

    Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.

    MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

  • Workout of the Day - Monday, 29.10.2012 Workout

    Row 500m
    21 WB Shots
    15 Burpees
    9 Toes-2-Bar

  • Carnage Workout

    Pre-Wod
    5X3 Bench Press (225)

    For Reps:
    - 1 Minute: Shoulder to Overhead (185/115#)
    -6 Minutes: Burpee
    ---------------5 Box jumps at the top of every minute
    -1 Minute: Shoulder to Overhead

    Points: Shoulder to Overhead = 5 points each
    Burpee = 1 point each

    104 points

  • 10.29.2012 Workout

    1 RFT
    50 Deadlift (95)
    50 Push up
    50 Floor Swipe (65)
    50 KBS (16 kg)