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

  • 11-27-2012 Workout

    Team WOD

    4 Rounds
    Row 200M then initiate switch
    Pullups on Rings
    Burpees
    Dips

    Record time and total count of all reps combined.

  • 11-27-2012 Workout

    Team WOD

    4 Rounds
    Row 200M then initiate switch
    Pullups on Rings
    Burpees
    Dips

    Record time and total count of all reps combined.

  • Back Squats Workout

    2 sets of 5 @ #305
    1 set of 3 @ 305
    1 set of 1 @325

  • Open Gym 2.3 Workout

    Warm Up:
    5 Strict Pull Ups
    10 Ring Dips
    A whole bunch of double unders

    Mobility:
    Pain ball on shoulder
    Shoulder on bands
    PVC Pass-through

    Max Effort:
    Bench Press
    8 @ 70% [135 lb.]
    5 @ 75% [145 lb.]
    3 @ 80% [155 lb.]
    3 @ 85% [165 lb.]
    1 @ 90% [180 lb.]

    MetCon:
    8 Minute AMRAP
    3 Muscle Ups
    5 Push Press 105 lb./75 lb.
    7 Push Ups
    12 Leg Levers

    Rounds:
    5 + 1 MU

  • extra lunch Workout

    4 Rounds
    12 Lat Pull downs (#130)
    12 Dumbell Rows (#60)

    25X3 Forearm Curls (#50)

    50 Buprees for time - 3:00

  • Nancy Workout

    5 RFT
    400m run
    15 OHS (95/65#)

  • kimba Workout

    warm 400
    3 set of each exercise with jump rope, burpees, and jumping jacks in between each set
    work 1 min in each exercise take 1 min break between muscle groups
    biceps
    triceps
    squats
    shoulders
    back (reverse fly)
    lunges alternating
    chest (pushups)
    cool down 400
    sit ups
    stretch

    Time: 47:00

  • Kimba Workout

    warm 400
    3 set of each exercise with jump rope, burpees, and jumping jacks in between each set
    work 1 min in each exercise take 1 min break between muscle groups
    biceps
    triceps
    squats
    shoulders
    back (reverse fly)
    lunges alternating
    chest (pushups)
    cool down 400
    stretch

  • Double Baseline Workout

    For time
    1000m row or 1200m run (row)
    80 squats
    60 sit-ups
    40 push-ups
    20 pull-ups (green band) Doh! Coulda' Rx'd if I'd done 4x5 kipping instead.

  • WOD 30 m challenge Workout

    3 rounds

    30 m Burpee broad jumps
    30 m reverse lunge
    15 push up
    15 sit-ups.