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

  • On-Ramp 02.16.2010 Workout

    Run 400m
    30 Walking Lunges (15 per leg)
    15 Ring Rows
    15 Dumbbell Thrusters (35lbs.)
    15 Knees-to-Elbows
    Run 400m

  • Run 2 Fall 5k Workout

    Run 3.1 miles

  • 5x5 Backsquat Workout

    5x5 Backsquat

  • Fran Workout

    21-15-9
    95 lb Thrusters
    Pull-ups

  • Stephen (Hero) Workout

    For Time: 30-25-20-15-10-5

    GHD Sit-up
    GHD Back extension
    K2E
    Stiff Leg Deadlift (95)

  • Murph Workout

    Memorial Day Murph
    1st ever

    Run 1mile
    100 Pull-up
    200 Push-up
    300 Squat
    Run 1mile

    Used: 10,20,30

  • Isabelle Workout

    For time:

    30 reps snatch, 135#

  • Hero-Murph Workout

    For time:
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run

    In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

    This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

  • 6-23-12 3 Sprint Intervals Workout

    Sprint Intervals:

    150m - (rolling start, 5 tp 6 min rest between) - 5 x150m - 22.25, 20.25, 21.09, 21.16, 20.85

  • 3RM Hang Power Clean Workout

    Hang Power Clean

    3-3-3-3-3-3-3

    135-145-155-185-195-205(PR)-215(f)

    I think I can get 215. I'm going to try this again in a week or so and only do 5 sets total and I bet I get it.