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

  • 030113 Workout

    22 knees to elbow
    26 clean and press @ 75#
    *rest 2 min
    22 burpees
    26 back squat (from ground) @ 145#

  • "Chief" Workout

    “Chief”

    3 Power cleans 135/95

    6 Push ups

    9 Squats

    3min AMRAP with 1min rest between rounds. You start where you left off for the previous round.

    5 rounds

    20+2

  • 3/1/13 WOD Workout

    3 Rounds for Time

    8 Sqt Snatch (33#)
    15 Wall Balls (12 #)
    15 Thrusters (33#)
    15 Sqt Cleans (33#)

  • Kinkunsulattelu Workout

    Kinkunsulattelujumppa

  • Road WOD Workout

    75 "Super Burpees" for time:
    (Super Burpees= 2 Push-ups @ the bottom jump up and then drop to a full depth squat then jump back up and repeat)

  • 7 Rounds Double unders/snatch Workout

    Wod

    7 Rounds

    35 Double Unders

    1 Snatch

    Score is total time and total successful lifts added up.

    for example

    100, 100, 110, 110, 120, 130-FAIL, 110 = 650lbs

  • Squat snatch OTM 20 minute Workout

    3 squat snatches on the minute for 20 minutes
    35 x 8
    40 x 9
    45 x 3

    PR 10#

  • White Rock Lake Run Workout

    9.2 miles

    1:12:29

    7:52 min/ mile average pace

    Chill running day

  • 03-01-13 Workout

    95,#115,#125,#135,#145 x1 155

    5 reps @ 65% 5RM

    5 Reps @ 75% 5RM

    5 Reps @ 85% 5RM

    5 Reps @ 95% 5RM

    5 Reps @ 105% 5RM

    Rest as necessary between sets 2-3 minutes

    All reps in the set must be unbroken! If you have to set the bar down then the set didn't count and the weight was more than your 5RM.

  • Helen Workout

    Wod

    “Helen”

    3 Rounds

    400m run

    21 Kettlebell swings 55/35

    12 Pull Ups

    pull up 2 rounds GP 1 round GR bands