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

  • More & More Workout

    1RM Shoulder Press
    5@ 60% - 75
    5@ 65% - 80
    5@ 70% - 85

    WOD
    Minute 1: 1 clean, 155/105
    Minute 2: 1 HSPU
    Minute 3: 2 cleans
    Minute 4: 2 HSPU
    Minute 5: 3 cleans
    Minute 6: 3 HSPU
    Continue to increase reps until you can't complete both movements in the alloted time.

    Failed HSPU on minute 6, completed rounds 7 & 8 of cleans before failing on 9.

    Post WOD
    4 rounds of:
    10 weighted situps
    45 second plank.

  • Clean and Jerk EMOM - Week 2 + Front squat/DU Workout

    Clean and Jerk

    2 x 185 EMOM for 3 minutes

    Rest 4 minutes

    1 x 210 EMOM for 3 minutes

    Rest 4

    1 x 235 EMOM for 3+ (hit 6 then 2 after dropping to 45 seconds)

    WOD:
    3 rounds
    5 x 225 front squats (off floor)
    50 double unders

    6 minutes-ish. Had to wait on the bar a few times.

  • GW Hammer Hero (Power Clean, Front Squat, Jerk and Pull-up) Workout

    "Hammer"
    Five rounds, each for time, of:
    135 pound Power clean, 5 reps
    135 pound Front squat, 10 reps
    135 pound Jerk, 5 reps
    20 Pull-ups
    Rest 90 seconds

    Hice 4 rondas (total 21:00min:.2,5 - 3,5 - 4,5 - 5,5)

  • 1 Minute Stations Workout

    Skill:
    3 position Snatch
    3 position Clean
    Split Jerk Technique

    WOD:
    1 minute stations for max reps:
    Pull-up (25)
    Push-ups (25)
    Sit-ups (41)
    Kettlebell Swings (32)
    Push-ups (24)
    Double Unders (61)

  • Box Jump Chipper Workout

    30-25-20-15-10
    24 inch box jumps
    squats
    situps
    pushups
    pullups

  • 2012 CF Games Chipper Workout

    for time:

    10x ohs (155/105) *did 95#
    10x over the box jumps (24/20) my heel is jacked so I did toes to bar instead
    10x thruster (135/95) *did 95#
    10x power clean (205/145) *did 95#
    10x toes to bar
    10x burpee muscle ups
    10x power clean (205/145) *did 95#
    10x thruster (135/95) *did 95#
    10x over the box jumps (24/20) my heel is jacked so I did toes to bar instead
    10x ohs (155/105) *did 95#

  • 8-01-2012 Workout

    Team WOD in relay format, single file progression...team member cannot advance until the team member in front and behind is completed.

    3 Rounds:

    500M Row
    30 Wallballs #20/14
    30 Clapping Pushups

    Team: Jerold,Nicole,Jake
    38:34

  • Farmville Workout

    For Time
    100 DU's
    200m farmer's carry (53)
    75 DU's
    200m farmer's carry
    50 DU's
    200m farmer's carry
    25 DU's
    200m farmer's carry

    Optional post-wod
    50 ring dips in as few reps as possible.

    Was mentally beaten by this WOD because of the DU's. Got frustrated not stringing any substantial sets together so I did the unthinkable and quit (I know shame on me). Did 2 farmer's carries and 35 or so dips in 3 sets.

  • PSKC Comp Class - 7.31.12 Workout

    Skill:
    For 14 minutes EMOTM
    Odd minutes: 2 muscle ups (sub 7 C2B)
    Even minutes: 30 double unders (or 1 min AMRAP of DU attempts)

    WOD:
    "J.T."

    21-15-9 reps of:
    Handstand push-ups
    Ring dips
    Push-ups

    In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.

    "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

  • Front Squats Workout

    Warm Up: 1 mile bike ride- 30 MB pullovers and Cauldrons
    AmRap 12 mins
    Front Squats
    Run