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

  • S.E.R.E. Pain Clinic Workout

    4 x 6 minute partner suffering stations

    Brandon Station
    3 x Curtis P (95/65)
    Wall Ball

    Dale Station
    10 X Ring Pushups
    Plank Hold

    *Legion Run

    Troy Station
    5 X Overhead Squat (105/75)
    Mountain Climbers

    Zak Station
    10 x Burpee Box Jump
    KB Thruster (70/53)

  • Death by Squat Snatch (95lbs) Workout

    Saturday a couple of guys and I hit this little ditty up.

    Starting with 1 rep in the first minute, add a rep each following minute until you can't complete the round.

    I got 10 rounds.

  • Overhead Awful Workout

    S/S: Overhead Squat - 2-2-2-2-2

    Complete 50 overhead squats for time (M:95#/65#). The bar starts on the floor. Any time you lower the bar from the overhead position to below the top of your head, you must do 25 double unders (150 single) before continuing.

  • Lean On Me Workout

    15/15 intervals of KB Snatch for warm up x 10 (5 total minutes)

    10-1 Partner Ladders of the following: (e.g. Partner 1 does all 10 reps of the deadlift, then partner 2 goes, partner 1 then does 9, then partner 2 does 9 etc). As soon as you both partners do the last rep, go immediately to the next exercise.

    Deadlift - 225/155
    Box Jump
    Double KB Front Squat - 53s/35s
    Slamball - Heavy
    HSPU (or pushups sub)

  • Bull Workout

    2 Rounds for time:
    -200 DUs
    -50 OHS (135,95)
    -50 Pullups
    -1 mile run

    We did this in groups of 2. Got it done in 25:40 (I think). Went well all things considering. 2 man team CrossFit events would be fun. Somebody get on that!

  • Beau2 Workout

    5(60k)-5(60)-5(65)-3(70)-2(75)-1(80k) - Thrusters

    Then

    15 x Thrusters 65k
    50 x Bar Thrusters
    Carry 45k 800m (25k Sandbag + 20K KB)

    Then

    100 flutter kicks
    100 arm haulers

  • King & Queen of Thruster Mountain Workout

    THRUSTER LADDER
    Ladies start with 65 and will jump 10lb increments until they cannot perform a successful full range rep.

    Gents start with 95 and will jump 20lb increments until they cannot perform a successful full range rep.

    • We will take the bar from the rack (i.e. you don't have to clean it). We will have 2 bars set up each for ladies and gents. You will move quickly (e.g. Person A goes, then B, then C, then D...add weight then A,B, etc) *See video for movement standards. You will only given 1 chance to redo a missed rep.

    FINISHER:
    20/10 x 6 nonstop of:
    Air squat (bottom hold)
    Flutter kick (feet hold)
    Mountain Climber (plank hold)

  • Max Weight Squat Workout

    Pre WOD

    • 64kg Dead Lift (holding in the lower position to warm up legs with 2*32kg KB)
    • 10 Turkish Getup (20kg)

    WOD

    • Max Weight Squat 110kg/242lbs. I did quite a few more with lesser weight to warm up properly. Was a good day!

    Post WOD

    50 Double Unders

  • PSKC KB Complex Workout

    PSKC KB Complex

    Snatch-push press-clean-thruster-pushup
    So you'll do a kb snatch, lower it to the rack, do a push press, then a clean and then a thruster. Set bell down and do a pushup...that's one rep. So one rep weak side, one rep strong side, then 2,3 etc...
    We will ladder up and down
    1-2-3-4-5-4-3-2-1 w/s
    53/35

    After workout I did 10 wall walks!

  • Squeeze the Juice Workout

    Warmup/skill - double unders

    5 rounds
    15 American Swings (53/35)
    12 Toes2Bar
    9 Hang Cleans (135/95)
    6 Push Press (135/95)
    Stoplight Run

    Cool down - couch stretch 2 minutes each side