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

  • WOD 6/3 Workout

    AMRAP

    Run to end of Parking lot and back (prob about 200m)

    12 unbroken Wall Balls (14#/20#)

    I finished 12 Rounds + 6 WB’s 14# Felt damn good post all day LSAT studying.

  • EASYWOD 16102019 Strength

    Maastavetotekniikka

    Maastaveto, 3 x 5

  • WOD 6/6 Workout

    Backsquat

    3-3-3-3-3 (155#)

    WOD

    3 Rounds

    10 burpees

    30 Double Unders

    Definitely, learned today that my version of double-unders is all sorts of backwards. Brian pointed out that I while i was jumping high enough i was essentially just doing fast single unders and I’m not allowed to swing the rope backwards (i think I’m the only person that learned how to jump rope backwards and my brain just freezes up when I try to go frontwards)

    Either way, I can only go up from here : )

  • Alt. EMOM for 14min Cleans and Ring Dips Strength

    Alternating EMOM for 14:00-

    1 Three Position Clean (floor, hang, power position)*

    *Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

    10 Ring Dips

  • OHS 4x5 Strength

    Overhead squat four sets of fives

  • Hang Snatch + Snatch Strength

    Every 90 seconds, for 12 minutes (8 sets):
    Hang Snatch + Snatch

  • Push press 4x1 Strength

    Push press 4x1/ rest as needed
    Go heavy!

  • 5/4/15 Workout

    10-9-8-7-6-5-4-3-2-1
    Wallball 10'
    HRPU
    Box Jump 24"

  • WOD 080712 (Pushmore) Workout

    Turkish Get Ups 2-2-2-2-2
    *Compare to 072512.

    then:-

    In 15 minutes, complete as many rounds as possible of:
    10 Deadlifts @ 70kg/50kg
    10 Burpees
    Run 200m
    Beginner: Scale movements and load as necessary.
    Advanced: Deadlifts @ 100kg/70kg.

    Result:- 12,16, 20, 24, 24 , 4R + 10, 10 (55KG)

  • saturday team. Workout

    A. AMRAP 10' in teams of two:
    10 KB swings 24kg
    20 box jumps
    10 K2E

    B. AMRAP 10' in teams of two:
    10 clean and jerk 30kg
    20 box jumps
    10 pull ups