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

  • Angie Workout

    100 Pull Ups
    100 Push Ups
    100 Sit Ups
    100 Air Squats

    4:30am wake up this morning and torn hands made for a struggle.

  • 4km Run Workout

    Well well it should be 5km run really but the distance around the lake here is exactly 4km so I added some extra fun and brought the dogs! :)

    Keep in mind that it's not really the run for time that is of importance but to have loads of fun with your dogs.

    Really happy about my time today, I was running three quarters of the distance on polished ice with a splash of water on it!

  • Squatty Wall Fury Workout

    3 rounds of:

    25 Snatch Squat (75lbs/45lbs)
    25 Wall Ball Throws (20lbs/14lbs)

    This was brutal. My fatigue caused me to let the bar pull me down rather than lead with by butt. That really ended up hurting my because your lower back gets smoked.

  • Lynne Workout

    not for time: 5 rounds
    Max reps of: Body Weight Bench Press
    Pull ups
    and/or
    Push ups/Sit ups: 20/1, 19/2, 18/3, 17/4, .....1/20

    I did a total of14 bench presses and 36 Pull ups in 5 rounds and
    the push up/sit up combo in 29:07

  • 100 Toes To Bar For Time Workout

    Couldn't do it calluses hurt like hell since yesterday. I finished about 15 of them then I punished myself with some other exercises.

    15 Toes to bar
    20 Knees to elbow
    100 Sit Ups
    100 KB Swings

    No idea time I ended up with but total time for that and running forth and back to gym was 20 minutes

  • Deadlift/burpees/DU Workout

    5 Rounds for time:
    -5 Deadlifts
    -10 Burpees
    -15 Double Unders

    I think I could have gone a little faster or a little heavier but this is my third day before rest and didn't want to hurt anything with heavy deads.

  • March 2, 2011 Workout

    5 Rounds for time:

    5 Dead Lifts
    10 Burpees
    15 Double Unders

  • Double Couplets - Run & HSPU, OH Squat & Pull-Up Workout

    WOD: 1 round for time:

    800 Meter Run
    20 Hand Stand Push Ups
    800 Meter Run
    20 Hand Stand Push Ups
    20 Overhead Squats
    20 Pull Ups
    20 Overhead Squats
    20 Pull Ups

    I almost did this RX. OH squat is sucky for me but made nice ground today. Completed the first set of 20 OH squat at 135 but then went to 95 for second set so I could be home for dinner. :)

  • March 1, 2011 Workout

    WOD: 1 round for time:

    800 Meter Run
    20 Hand Stand Push Ups
    800 Meter Run
    20 Hand Stand Push Ups
    20 Overhead Squats
    20 Pull Ups
    20 Overhead Squats
    20 Pull Ups

  • Nasty Girls Workout

    WOD:
    3 Rounds for time:

    50 Air Squats
    7 Muscle Ups (Rx) or (modified-14 pull ups and 14 ring dips)
    10 Hang Cleans (Rx 135)

    Post WOD:
    50 Sit ups as quickly as possible