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

  • Snatch emom 25min Strength

    1 snatch every 60 sec
    25 min

  • Heavy: Dips & Snatch Workout

    Dips:

    1x5 Bodyweight
    3x2 Full Vest
    2 Overload 60lbs negative only
    5x2 Full Vest

    1 Rep max effort snatch between all sets (each arm)

  • Heavy KB Swing/T2B Couplet Workout

    Skill
    5 Ring Muscle-ups PR
    I finally got the technique down. It turned out to be easier with a hook grip.

    WOD
    3 rounds for time of:
    10 Heavy Kettlebell Swings (28kg)
    30 T2B
    This was really tough on the core.

    Endurance
    3x400m (2mins rest)
    1:26 - 1:23 - 1:20
    Since my first 400m wasn't as fast as I wanted, I decided to increase the effort each time.

  • 100512 Meter Beater Workout

    Strength/Skill

    ■2-position snatch (floor, knee) - 70% x 2 x 5, @ 95 #
    ■Snatch push press - 71% x 4 x 5 @ 95#, 95#, 95#, 105 #, 105#

    WOD for time:

    800m run
    then

    5 rounds of:
    5 muscle-ups - or - 10 chest-2-bar pull-ups and 10 ring dips
    15 front squats (135#/95#) - no rack

    then:
    800m run
    ** 25min cut off **

    I finished the 5 rounds at 24: 45 using 115# for the front squat. I also scaled and did c2b pull ups and ring dips. I did not do the last 800m run

  • Deadlift Strength

    Build to Heavy Set of 3
    Then..
    1x3 @ 90%
    1x3 @ 80%

  • 16.12.2019 Workout

    5 rounds for time of:
    35/30 Cal. Row
    30 box jumps 24/20"
    30 wall-ball shots 9/6kg

  • STO/Burpee Couplet Workout

    Skill
    Ring Muscle-ups
    I finally got the kip down, but I really need to work on the transition to the upper part of the movement.

    Strength
    3x3 Overhead Squats 60kg (3mins rest)
    Slow and Controlled with Good form. Nice!

    WOD
    For time:
    20 Shoulder to Overhead (60kg)
    40 Burpees
    Jason Khalipa did this in 2:55 with 185 pounds so I am pretty happy with my time.

  • Up 2 Yu Workout

    Pre-Wod
    5 X 2 Bench Press

    For time: 21-15-9
    Pushups (Mod: Ring Push Ups or Hand Release)
    T2B
    Box Jumps (used 30")

  • 5x5 squat Workout

    warmup

    5 x 5 squat at 170 lbs <- 10 lb increase over last week.

    The 4th and 5th set were easier than the 1st and 2nd. I need to do a better warmup.

  • Front Squats, KBS, 200m Run Workout

    Back Squat 5-5-5-5-5

    Then,

    12 Front squats 155/105 (MOD 65#)

    21 KBS 1.5/1p

    200m run

    4 Rounds

    Only took the Back Squat to 105#. Focusing on my hip issue. I noticed all my weight is being put on my left foot. Trying to focus on shifting weigh to my right foot vs. previous focus on my hips... felt slightly more stable. Keep at it. 65# felt like plenty for the workout.