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

  • Assault Bike and Muscle-ups Workout

    FOR TIME

    • 25/20/15/10/5 Cals Assault Bike
    • 5/4/3/2/1 Muscle-ups

  • Goat Workout

    Harjoittele heikkouksiasi

  • Tag Team 5,7,9 suicide Workout

    Suicides: 3 lines- Team member #1 starts

    While team member #2 starts:
    Pull ups- 5
    Burpee- 7
    Push press- 9 @ 45lbs

    Tag out with partner when done with suicide run. Round is counted every time someone finishes push presses.

    Melyssa was my partner-we elected to do 50lb push press

  • Fran Workout

    WOD: "Fran"

    Thrusters (95/65)

    Pullups

    21-15-9 reps for time.

    I was really disappointed with my time...I did great on the thrusters, but I sucked it up on the pullups! I need to improve those, and I'll be in 4-min territory.

  • Nasty Girls Workout

    WOD:
    3 Rounds for time:

    50 Air Squats
    14 Pull-ups
    14 Ring-dips
    10 Hang Cleans

  • team wod amrap20 clean, bmu Workout

    Amrap 20 of
    100 clean 50 KG
    60 bmu

  • 19.06.2013 Workout

    13 min AMRAP:

    • 10 SDLH (KB)
    • 8 Burpees
    • 5 Snatches

  • Dead lift 10x1, 80%1RM 60sec. rest. Strength

    Dead lift 10x1, 80% of your 1RM, rest 60sec. between lifts.

  • 2 couplets Workout

    For Time:
    2 rounds:
    -800 Meter Run
    -20 Hand Stand Push Ups
    then, 2 rounds:
    -20 Overhead Squats
    -20 Pull Ups

    Next time I do HSPU I'm pulling out an ab mat (I used two today)...I think I might be ready for only 1! Crossing my fingers! Did the O/H squats with 45 lbs. I got a little shakey on a few but otherwise I was pretty pleased with my squat depth. I used a blue band for the pull ups because I suck.

  • March 1st, 2011 Workout

    6 minutes Airdyne cycling

    5x10 squats, 30kg
    5x10 pullups (using a green rubber band)

    5x
    30s Airdyne cycling (max)
    10 pushups
    30m walking lunges with 4kg med ball
    10x lateral pulldowns (19kg)
    mountain climber (10x each leg)
    30m prowler (30kg / 66 lbs)