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

  • Bench Press Oh Mi Oh My! Workout

    30 bench press
    20 bench press
    10 bench press
    5 bench press
    3 bench press
    2 bench press
    1 bench press

    Perform sets in any order you choose, sets must be unbroken.
    if you pick a weight and cannot complete the set, strip some weight and finish the set, your score is the weight you finished the set with.

    30-20-10-5-3-2-1
    95-105-125-135-145-155-160=920

    Almost did 175 which would have been a PR - with fresh arms/chest I'm sure I could do a 175 1RM.

  • 9/11 Throwdown Workout

    2001m Row

    Then 11 reps of the following (in any order)
    Box Jumps (24")
    Thrusters (65#)
    Burpee Pull-ups (Chest to bar)
    Power Cleans (95#)
    Handstand Push-Ups
    Kettlebell Swings (45#)
    Toes to Bar
    Deadlifts (95#)
    Push Jerks (75#)

    2001m Row

  • 11-15-11 Hero "DT" Workout

    WOD: Hero "DT"

    5 Rounds for time
    Reps: 12-9-6
    Deadlift (165 lbs) 12 x 5
    Hang Clean (165 lbs) 9 x 5
    Push Press (165 lbs) 6 x 5

  • Karen Workout

    Karen

    150 WallBalls

    14lb

    10ft

    1st time doing Karen after a night out... Went better than I expected

  • Susdai Workout

    10 Minutes AMRAP

    10 Pushpress
    10 Pushup
    10 Kettlebell Swing

  • Heavy Squat Day Workout

    WOD:

    Overhead squat 1-1-1-1-1 reps
    Front squat 1-1-1-1-1 reps
    Back squat 1-1-1-1-1 reps

    OHS: 215
    Front Squat: 235
    Back Squat: 285

  • MR. JOSHUA Workout

    Five rounds of:
    Run 400 meters
    30 Glute-ham sit-ups (subbed 30 abmat sit-ups)
    250 pound Deadlift, 15 reps

  • SDHP, rollout, DB press, K2E Workout

    4 rounds for time

    8 SDHP @ 115/75
    8 Barbell Rollout
    8 One-Arm DB Press (each arm)
    8 Knees to Elbows

    65#
    20#

  • Deadlifts & Box Jumps Workout

    21-15-9:
    -Deadlift (315/205)
    -Box Jump (24")

  • Annie Workout

    I tried this workout yesterday but didn't finish due to poor nutrition choices! So I tried it again.

    "Annie"
    50-40-30-20-10
    Double Unders (Scaled to 25-20-15-10-5)
    Sit-ups (as Rx'd)

    10:43

    I tried Annie again today after yesterday's miserable failure. My husband cooked me a super perfectly paleo dinner last night and I had a good pre/post workout meals this morning. What a difference nutrition makes!!!

    Time on Annie was 10:43. Not what I wanted but last time i was in the 10:30s but I scaled everything. This time I only scaled the DU's. Last time I did triple singles, this time I did the 25-20-15-10-5 scaled DU's . Go me!!! :)

    (blog excerpt)

    Friday, I went in and re-tried “Annie” again in the 5 a.m. class. Wow. What a difference good nutrition makes! I blasted through the workout and did all the situps virtually unbroken. I also did pretty well on my DU’s and only broke them up because I missed my jumps. The last 3 sets of DU’s were unbroken. My time ended at 10:43 and I’m pretty happy with that. Especially since back in November my time was around 10:30 and I had to do 2x the singles (so 100-80-60-40-20 singles instead of the DU’s). So glad I’m finally getting the hang of DU’s. Can’t wait until I can do 20 or more unbroken!