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

  • Fight gone bad's brother Workout

    3 Rounds For Time (1 minute rest between each round):

    20 Wall Ball Shots (Rx 14 lbs) A: 10
    20 Sumo Dead Lift High Pulls (Rx women 55 lbs) A: 45
    20 Box Jumps (Rx 22")
    20 Push Presses (Rx 55 lbs) A: 45 (did 5 reps at 65 while waiting for a bar to open up)

    20 Ring Rows A: did all with bent legs -feet under hips

    25:48 total time; 22:48 work time

  • At home on baby duty! Workout

    I'm on baby duty for the next few days while my wife is out of town, so I have to work out at home.

    3 rounds:

    15 kettlebell swings 2 pood
    12 double kettlebell cleans 44lb / 44lb
    100m farmers walk double KB's 44lb / 44lb
    20 double unders

    then
    + 100 double unders (I wanted to get some practice on these)

    Double unders finally clicked a bit for me, and I started stringing them together. First 9, then 14, then 18 at once. My previous best DU stretch was about 6, so I was quite pleased with my breakthrough!

  • Double Unders Workout

    There is no description for this WOD as it is stat.

  • 45min EMOM Workout

    1: 3 deadlift 70/100kg
    2: 6 hspu
    3: 9 pull up
    4: 6 hspu
    5: 3 deadlift 70/100kg

  • Fight gone UGLY Workout

    3 Rounds For Time (1 minute rest between each round):

    20 Wall Ball Shots (Rx 20 / 14) did 12 lbs
    20 Sumo Dead Lift High Pulls (Rx 75 / 55) did 40 / 35 / 35
    20 Box Jumps (Rx 24") did 20" - i think?
    20 Push Presses (Rx 75 / 55 lbs) - did 35 lbs

    20 Ring Rows

    25:59 total time; 23:59 work time

  • 5-7-2011 WOD Workout

    Pacer does 5 tire flips while running 200m

    While partner does

    6 Hand release push-ups

    9 Slam balls

    12 KBS 1.5pood

    Until pacer comes in to relieve and they swap. Picking up where partner left off.

    20 Min AMRAP. Count Rds.

    Jared (aka superman) was my partner & he subbed abmats & squats for Pushups & Slam balls. I did the 18kb kb & 20lb slamball: 17 rounds

  • Front Squat Workout

    There is no description for this WOD as it is stat.

  • Deadlift (Max) 1 RM Strength

    There is no description for this WOD as it is stat.

  • JS200115 Workout

    12 min EMOM
    5 high sidekick right
    5 high sidekick left
    5 burpee

    Clean 80% 70 kg
    3-3-3-3-3-3

  • Fight gone bad's brother Workout

    3 Rounds For Time (1 minute rest between each round):

    20 Wall Ball Shots (Rx 20 lbs)
    20 Sumo Dead Lift High Pulls (Rx 75 lbs)
    20 Box Jumps (Rx 24")
    20 Push Presses (Rx 75 lbs)

    20 Ring Rows

    total time 16:42, Work time 14:42