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 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!

  • Cindy + C&J Workout

    1 round of cindy
    1 C&J (135/95)
    1 round of cindy
    2 C&J
    .....
    1 round of cindy
    10 C&J

    Cindy = 5 pull ups, 10 pushups, 15 air squats

  • Shoulder press Strength

    Puolileveä ote, vuorotellen edestä ja takaa
    4x12

  • Back squat Strength

    5reps60%
    3reps75%
    1reps85%
    3reps80%
    3reps85%
    2reps90%
    5reps80%
    8reps80%
    Tauot 2 min

  • Run, Thruster & Pull-Up Workout

    5 rounds of:

    2 minute rounds followed by 2 minute rest:

    • 200M Run
    • 10 Thrusters (95/65)
    • As many CTB pull ups as you can*

    Post WOD:

  • WOD: 2/15 Workout

    8 Rounds For Time:

    10 Burpees
    15 Jumping alternating lunges
    20 Double-unders
    25 yard Shuttle sprint (5 x 5 yards)
    Rest 90 seconds

    *Post Times.

    Sub singles

  • Rugged Workout

    • 20 HSPU
    • 30 Dead Lift (185,115)
    • 40 Burpee
    • 50 KB Swing (53,35) *50

  • Wednesday 120215 Workout

    Twelve rounds for time of:

    12 Wallball shots, 20 lbs / 14 lbs
    12 Toes-to-bar

  • Nine-ninety. Workout

    Strength -5 truck pushes (97 Mercury Mountaineer) @3% incline for 40 meters. Rest as necessary between sets.

    WOD -Set an interval timer for nine 90 second rounds and set up four stations with various implements: 95 lb. bar, two 45 lb. dumbbells, a 60 lb. kettlebell, and an 80 lb. log ( a real one, not the fabricated strongman logs). Every 90 seconds, do 10 sit-throughs and rotate to the next station. The rest of the time, ground to overhead, however you like, for max reps.

  • Tabata Pull-ups Workout

    Straight Pull-ups