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

  • The Penalty WOD: Can It Be Done Unbroken? Workout

    100 squats
    25 double-unders
    80 sit-ups
    25 double-unders
    60 Lunges (Bad shoulder, this was meant to be push-ups)
    25 double-unders
    40 pull-ups
    25 double-unders

    if you rest during the squats/sit-ups/pull-ups/push-ups – add 25 DUs for each rest to the next set of double-unders
    example: rest 1x during 100 squats = do 50 DUs when the squats are done.

  • 9-13-2011 Workout

    "Fran"
    21-15-9
    Thrusters #95
    Pullups

  • 9-13-2011 Box Squats and MetCons Workout

    Warm Up:
    2x
    10 Sit Ups
    10 Squats (with 45 LBs Bar)
    10 Good Mornings (with 45 LBs Bar)

    Mobility:
    Pain ball on glutes and hammies

    Strength:
    One Rep Max Box Squat
    245 LBs

    MetCon:
    10 Minute AMRAP
    10 American Kettle Bell Swings (52 LBs)
    15 Box Jumps (24”)*

    Rounds:
    6

    *I had to modify to box steps (still on the 24” box) as my ankle is not quite ready for jumps. And, man, are box steps slower than jumps!

  • 9-13-2011 Workout

    "Fran"
    21-15-9
    Thrusters #95
    Pullups

  • 9-7-2011 Workout

    21 Cleans #135
    2 Rope Ascents 15' - No Feet
    100M Run

    15 Cleans #145
    2 Rope Ascents 15' - 2 No Feet
    100M Run

    9 Cleans #155
    2 Rope Ascents 9'
    100 M Run

  • Crazy Chipper Workout

    WOD:

    For time:
    25 Walking lunge steps
    20 Pull-ups
    50 Box jumps, 20 inch box
    20 Double-unders
    25 Ring dips
    20 Knees to elbows
    30 Kettlebell swings, 2 pood
    30 Sit-ups
    20 Hang squat cleans, 35 pound dumbbells
    25 Back extensions
    30 Wall ball shots, 20 pound ball
    3 Rope climb ascents

    I did mine with 40# DB's and 25# WB

  • 1.4. Mon Workout

    36 min
    2-3 hlö ryhmät

    3 min assault bike
    3 min sledge push, you go/I go
    3 min AMRAP: 8 DB snatch + 12 T2B
    3 min rest

  • Fran Workout

    for Time: 21-15-9 21 Thrusters, rest in squats becuase of my shoulder :(
    - Thruster (95,65) 35
    - Pull Up

    AFTER PARTY:
    3 Rounds:
    - 1 minute Plank
    - 30 Sit Up

  • Feats of Strength Workout

    5X5 Bench Press
    135, 145, 145, 155, 155
    5X5 Dead Lift/ 5 Clean Pull Hang

    135, 135, 155, 155, 155

    AFTER PARTY:
    5 minute AMRAP
    -10 T2B
    -30 Double Under

    5 Rounds

    EXTRA CREDIT:
    5 minute AMRAP
    -10 sit ups
    -30 double under

    6 Rounds + 3 sit ups

  • Quarter Ton Double Unders Workout

    I was super short on time today, so I did a quick workout at home. I wanted to see how long it would take me to do 500 double unders. I did it in roughly 11 minutes. What was most interesting to me was that my limiting factor was arm and shoulder fatigue. My lungs and everything else felt great. I think I need to try to slow my speed a bit, even it out, and relax my upper body more.

    I also switched my jump rope to one that was three inches shorter, which was helpful. I may go even shorter, but this one is definitely better than the last...still trying to find my perfect rope length.