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

  • Death By Ring Dips Workout

    Execute one ring dip on minute 1 and two ring dips on minute two and so on.

  • Nicole Workout

    “Nicole”

    20min AMRAP

    400m Run

    Max Pull ups

    After run, do as many pull ups as you can without coming off from the bar. When you come off the bar, you run another 400m before doing pull ups again. Score is total pull ups, NOT rounds.

    Did 7 rounds, just barely.

    My first Nicole, glad I didn't tear. Skipped the mittens on the last two rounds and nearly paid the price.

  • Helen Workout

    WOD:

    Helen

    400m Run

    21 KBS 1.5/1pood - orange

    12 Pull-up

    Not my first Helen attempt, but I didn't have a pr posted, so let's just say this is my pr. All kbs unbroken, pullups, broken but still pretty good pace. The running as usual slowed me down.

  • Back Squat 5x5 Workout

    Back Squat 5 x 5
    75(5)-85(5)-90(5)-95(5)-100(5)

  • Kalsu Workout

    On the minute, complete 5 burpees and perform max rep 135 lbs thrusters on the minute. The goal is to complete 100 total thrusters.

    *At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

  • Daniel Workout

    “Daniel“

    For time:
    50 Pull-ups
    400 meter run
    95 pound Thruster, 21 reps
    800 meter run
    95 pound Thruster, 21 reps
    400 meter run
    50 Pull-ups

    Did this today in honor of Memorial day. Well worth it!

    This WOD is in honor of Daniel Crabtree, Army Sgt 1st Class. Killed in Al Kut, Iraq. June 8th 2006
    To all those who have given all, we will never forget.

  • Wednesday 110504 Workout

    "Diane"

    21-15-9 rep rounds for time:

    Deadlift 225 lbs / 155 lbs
    Handstand Push-ups

  • Christine Workout

    “Christine” @ OPEN GYM

    3 rounds for time of:
    row 500m
    12 x BW Deadlifts
    21 x Box Jumps (24"/20")

  • Front Squat, Box Jumps Workout

    For time:

    15 Front Squat
    60 Box Jumps
    10 Front Squat
    40 Box Jumps
    5 Front Squat
    20 Box Jumps

    135 lbs Front Squat, 24" Box jump

  • 10 wall ball shots, 1 burpee, 9 wall ball shots, 2 burpees,...etc. Workout

    10 wall ball shots, 1 burpee, 9 wall ball shots, 2 burpees,...etc.

    Saw the WOD from bgadoci so thought I would give this one a go - a nice wat to blow away the cobwebs after a lazy Sunday afternoon

    Did some work on my technique on power cleans before hand and the took this on - completed it in 8m20s