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

  • Press and Squat Workout

    7 rd
    5 presses
    25 air squats

  • PSKC Comp Class - 4.22.13 Workout

    Class will be at 4:30 Monday:

    Skill:
    EMOM X 12
    A) 30 double unders
    B) 2 Hi Hang snatches @ 70-80%

    Conditioning:
    Part one -
    10 Burpees then immediately into a stoplight run

    • rest 3 minutes (clock starts when the last person gets back)

    Part two -
    7 minute AMRAP:
    3 Power cleans (135/95)
    3 shoulder to overhead
    3 pull ups
    Continue up 3,6,9..etc in reps until time

  • Back Squat/ Squat/ Sit-up/ Burpee Workout

    Back Squat at 65%
    5-4-3-2-1

    AMRAP in 30 min
    30 Squats
    25 Sit-ups
    20 Burpees

    Total 6 Rounds + 12 Burpees short of 7

  • MW Row & Bench press Workout

    TUESDAY 130416
    Five rounds for time of:
    Row 500 meters
    135 pound Bench press, 15 reps (hice con 50kg)
    18:23 seg: 2:46, 3:09, 3:51, 4:21, 4:13.

  • Pet Rock Workout

    Warm-up: Bear Complex 3 rounds

    WOD

    21-15-9

    Wall Ball Shots 20/14lb

    Med-ball to Bar 20/14lb (This is a toes to bar on steroids movement, hold med-ball between feet)

    *Each round starts with a 800m med-ball run 20/14lb

    This one was straight up evil. It was far harder than I expected. I did knees to bar instead of toes to bar with the 20 lb. ball between my feet.

  • Hike in Mountains Workout

    Went to Pisgah National Forest and did a 6.4 mile hike up a mountain.

  • Will Breaker Workout

    Buy In:
    800m run
    then
    2 laps around stadium stairs at South Park Oval
    then
    1 mile run to the Will Breaker

    WOD:
    Ini teams of three complete the following, only one team member can work at a time:
    2Rds of:

    60 Thrusters 75/45
    Hill run
    60 OHS 75/45
    Hill run
    60 burpees

    Worked with Nate and Dia.

    Cash out:
    1 mile cool down run.

  • Marathon Monday Workout

    Buy In-
    Skill: Clean & Jerk

    WOD
    “Marathon Monday”
    5 Rounds
    4 Squat Clean and Jerks (185,125)
    15 Chest to Bar Pull-ups
    13 Burpee Lateral Jumps
    After 5 rounds are complete:
    800m run

    Your time is your total time for all 5 rounds plus the 800m sprint.

    -Cash Out-
    Work on a Weakness

  • Row/KB Swings/Walking Lunges Workout

    Strength

    Squat 5×5

    Bench 5rm

    Wod

    2 minutes max calorie row

    1 minute rest

    2 minutes max kettlebell swings 55/35 *American Style

    1 minute rest

    2 minutes max walking lunges *45/25 plate held overhead

    Score is total repetitions performed

    bench press max - 76 #
    Squat-105#

  • CFP Workout

    Squat
    warm-up
    50x5, 60x5, 70x3
    working set
    80x5, 90x5, 105x5+ [(15) 1RM @137#]

    nice CFP just started Wendler the same time I was going too, so I can save some time in the garage gym.

    WOD
    20, 15, 10, 5:
    DB Thruster (RX: 45/30) 25#
    Knees to Elbow, so close

    Got to CFP late thanks to traffic, thought I'd have to miss it. Barely time to warm up, but just in time to squat. The DB thrusters felt so heavy, plus not wrist friendly.