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

  • WOD Workout

    2000m row

    (I have never felt so wrecked after a workout)

  • 1rm pull-up Workout

    A. build to a 1rm wtd chin up supinated (compare to last weeks pronated)
    -90#. could have gone higher. 15-20# more than last week pronated.
    +
    10min amrap
    75 PS 75/55#
    50 wall balls 20/14# 10/9' target
    25 MU
    -finished 10 MU. legs cramping by MU
    -4:37 for PS. 20s,15s,10s, then down to 7/6s
    -7:30 for WB. 15-15-10-10
    -MU 3-2-2-1-1-1.
    -good tester. need to work on muscle endurance.

  • Pullups, pushups, situps, squats Workout

    10 Pullups
    10 Pushups
    20 Situps
    20 Squats

    5 Rounds for time

  • Jumping Jacks Workout

    250 Jumping Jacks

    Complete for time.

  • Annie Workout

    50-40-30-20-10

    Double unders
    Abmat situps

  • Cindy Workout

    20 min AMRAP

    5 pullups
    10 pushups
    15 squats

  • Dips, presses Workout

    100 dips in 8:30m
    rest
    50 shoulder presses with 40s in 7:30

  • Burpees Workout

    Skill:
    Double Unders
    found out i was turning too hard, learning to control. feels a lot better

    Snatch:
    missed 115,
    Was trying the split snatch and thought i could get a higher weight. maybe in a week deadlifts hurt yesterday

    WOD:
    100 Burpees
    10 mins..
    was hoping for 8 mins but that just shows how out of shape i am.

  • Annie Workout

    50-40-30-20-10
    single jump rope x3
    Sit Ups

  • Diane Workout

    "Diane"
    21-15-9
    Deadlift 225/155--- 105
    HSPU--- hand realease pushups