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

  • Squats, situps and jump rope Workout

    50-40-30-20-10 for time:
    air squats
    sit-ups
    double unders (or 3x single unders)

  • WOD 071612 (Pushmore) Workout

    Weighted Pull Ups 3-3-3-3-3
    or
    Strict Pull Ups 5 x 8(using minimal assistance)

    then:-

    “Death by Thrusters”
    With a continuously running clock, do 1 thruster the first minute, 2 thrusters the second minute, 3 thrusters the third minute.. continuing for as many minutes as you are able. Use as many sets as needed to complete the reps each minute.
    Thrusters @ 45kg/30kg.
    *Compare to 051512.
    Beginner: Scale movements and load as necessary.
    Advanced: Thrusters @ 60kg/40kg.

    Result :- 5x8(Grey Band) 11M + 8 (30KG)

  • EMOM 18 Workout

    Min 1 - 12 calorie rows
    Min 2 - 10 Wallballs 10kg
    Min 3 - 50 double unders or 100 skips

  • PSKC Competitor Class 7.17.12 - Partner Chipper Workout

    Class will be at 4:30 on Tuesday.

    Skill:
    8 min EMOM:
    3 HSPU
    3 pistols (each leg)

    WOD:

    "C.U.W.'s Dirty-Thirty"
    Partner up and follow through chipper (can't move on to the next movement until first partner is finished with the next movement):

    30 wall ball (20/14)
    30 sit ups
    30 box jumps
    30 deadlifts (225/165)
    30 DU (90 regular)
    30 OH Squats (105/65)
    30 pull ups
    30 burpees

  • Grace + Deadlifts Workout

    Grace as RX'd
    Time: 05:04:46

    Rest 3min

    Deadlift
    5, 4, 3, 2, 1RM, about a minute between sets.
    weights: 225, 315, 365, 395, 400 (failed)
    400 is my 1RM but after Grace and all the deads, I was dead. Attempted 3x

    This was my first time back to grace since a shoulder injury back in December. I also found out that my '45s' were crap and not actually 45# so I switched them for the real one. It felt good and I was mildly happy with the results considering the long hiatus and heavier weight.

  • WOD 7.17.12 Workout

    Strength:
    100 yard tire flip relay, (each athlete completes 100 yards, broken up into teams, performed as quickly as possible)

    WOD:
    AMRAP in 20 minutes of:
    10 burpees
    10 Kettlebell swings, 2/1.5 pood
    10 box jumps
    10 pistols, (5 each leg)

  • WOD 7.15.12 Workout

    Speed:
    20m resistance runs, 4 per athlete

    WOD:
    AMRAP in 20 of
    30 inch box jumps, 5 reps
    1 arm KB thrusters, 1.5 pood, ( 5 per arm)
    15 butterfly situps

  • Murph's 5th of July Twisted Special'' Workout

    Warm-up Drills
    *Movement Technique Review
    -KB Swing
    -Push-up
    -Air Squat
    5:00 x Mobility

    ''Murph's 5th of July Twisted Special'' (07.05.2012)
    For Time
    Run 1 mile
    100 x KB Swings
    200 x Push-ups
    300 x Air Squats
    Run 1 mile

  • Friday Fun Day Workout

    Mobility; PVC, Foam Roller, LAX in Back

    Warm Up
    Run
    Med ball toss to eachother
    Med ball rotations

    WOD
    Deadlifts
    Over the bar burpees

    Core: JFHCP
    Bridges

  • Floor Pressing a Snatch Ball Workout

    MONDAY
    Floor Press (see video) 5/5/3/1+ (125 lbs) pr PR 145
    *Last set load up the bar with your bodyweight and get as many reps as possible.

    Finisher:
    50x Wallball shots-used 14lb ball
    26x kb snatches (13/13)
    40x Wallball shots - used 14 lb ball
    20x kb snatches (10/10)
    30x Wallball shots 14 lb ball
    16x kb snatches (8/8)
    20x Wallball shots used 20lb ball
    10x kb snatches (5/5)
    10x Wallball shots 20 lb ball
    6 x kb snatches (3/3)

    20lb and 53 kb for men
    14 and 35kb for women