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

  • Burpees, K2E, KBS (RX) Workout

    5 Burpees

    10 Knees 2 elbows

    15 KBS 1.5/1p

    20min AMRAP

    Hands are a mess from this week. Used the little foam pads on the bar for the first time for the K2E, they helped tremendously! Very pleased, aimed for 10 rounds, got 11.

    11 rounds + 1 rep

    Checked the board the next day, was only beaten by 1 guy, by 1 burpee, so close!!!

  • 11.06.12 WOD Workout

    Power Snatch 1-1-1-1-1-1 (went up to 60lbs and worked on form)

    Then,

    12min AMRAP

    4 Muscle ups MOD 12 pull ups & dips w/green band

    8 Toes 2 bar

    12 Box jumps 24/20

    3 2/3 rounds and 5 reps

  • "Mel" Workout

    5 rounds for time of:

    Run 100m
    10x Burpees
    10x Push-ups
    10x Mountain climbers
    10x Sit-ups
    10x Prisoner squats

  • 11-6-12 Workout

    21-15-9

    Chest to Bar Pullup (C2B)
    DU

  • Chipper Workout

    For time:
    
40 push ups
    
40 Back Extensions

    40 situps
    125 pound Deadlift, 20 reps

    30 pound Dumbbell push press, 20 reps

    40 Kettlebell swings, 16 kg
    Row 20 calories
    
15 pullups, 15 dips 108lb assist

  • Pull It Out Workout

    5x5 Clean Pulls (215, 225, 225, 230, 235)

    8x 1 hang clean and 2 front squats (210, 215, 220, 225, 225, 230, 230, 235)

    Muscle up work: 3 rounds of:
    Max muscle ups, 2 minute rest.
    Modification: (max c2b pull ups and max ring dips, 2 minute rest)
    *worked on getting the bar muscle up then did pullups/dips.
    (reps per round: 31, 27, 29)

    100 weighted situps (55lbs)

  • Deadlift/Double Under Couplet Workout

    Skill
    Handstand Pushups Kipping: 12-9-6-3-1 (90 seconds rest)
    Max L-sit Hold: 50 seconds PR
    Straight-Leg Pullover on rings practice
    On the minute for 5 minutes: 10 Single Unders + 10 Double Unders

    Strength
    "Gwen"
    15 C&J for load: 50kg PR
    This was more of a metcon than strength work. Still it was a good warmup!

    WOD
    Three rounds for time of:
    10 Deadlifts (80kg)
    50 Double Unders
    The double unders were solid but they smoked my shoulders fast! Probably because my shoulders are still very sore.

  • Barbell and HeavyJerks Workout

    warm up
    row 250
    10 shoot thurs
    20 leg raises

    Strength: Push jerks
    5/2/21
    Katie: #100
    Donna: #5
    Marie: 3x 10 #15

    WOD: Amrap 10 minutes
    5 - p.c press, back squat, press
    10 box jumps
    Katie' 4x
    Donna: 4
    Marie: 3

  • 11/7/12 Workout

    Strength: dead hang pull ups 8 x 1 (first 4 using two super skinny purple bands, final four using just one super skinny purple band)

    WOD: 7 rounds
    7 hand stand push ups (knees on box)
    14 goblet squats (26# kettle bell)

    Time = 9:33

  • Whip Workout

    21 minutes
    11 pushups
    5 squat cleans at 155lb
    10 box jumps 24"

    8 rounds + 11 pushups/ 1 SQ clean