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

  • 400m Run Workout

    Skill:
    POSE Running

    WOD:
    6 x 400m Run
    90 sec rest between rounds

  • Roughhouse Workout

    Strength-5X2 Strict Press (90%) (did #65)

    WOD: 7 minute AMRAP (#185/135) (did #65)
    1 Shoulder to Overhead, 1 Muscle Up
    2 Shoulder to Overhead, 2 Muscle Up
    3 Shoulder to Overhead, 3 Muscle Up
    ........etc

    Mod with 2:1 pullups and ring dips for each muscle up.

    Completed 5 rounds and 6 STO

  • running cindy Workout

    20 min AMRAP

    400m run
    3rounds of Cindy
    5 pullup
    10 pushup
    15 squats

  • 11-28-2012 Workout

    21-15-9

    Deadlift #225/155
    DU
    TTB
    Wall ball

  • 3rds & 4rds Workout

    3rds
    10 1 arm KB snatch (scaled to 53)
    7 Pull Ups
    10 Burpess

    Rest 2min

    4rds
    10 Wall ball
    15 Box jump
    20 KB Swings (scaled to 53)

  • Fight Gone Bad Workout

    Three 1 minute rounds of:
    Wall-ball, 20 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 75 pounds (Reps) <- subbed two 40 lb dumbbells
    Box Jump, 20" box (Reps)
    Push-press, 75 pounds (Reps) <- subbed two 40 lb dumbbells
    Row (Calories)
    Rest

    lost count 20 seconds into the workout

  • Fight Gone Bad! Workout

    WOD
    Three rounds of:
    * Wall-ball, 20 pound ball, 10 ft target (Reps)
    * Sumo deadlift high-pull, 75 pounds (Reps) --> subbed 2 40# dumbbells
    * Box Jump, 20" box (Reps)
    * Push-press, 75 pounds (Reps) --> subbed 2 40# dumbbells
    * Row (Calories)

    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

    Lost track of my score... if I were to estimate I got these reps each round:
    25-35 wall balls
    12-15 SDLHP
    20-25 box jumps
    12-15 push press
    10-15 cal

    I lost a lot of time between the push press and rowing since the C2 was far away.

  • day of cramps Workout

    Here was the plan
    5 rounds
    triple angle lunges x5 (so 15 total reps each leg)
    15 sit up
    10 ice skater lunges each leg
    20 scissor kicks
    15 squats

    On the third round at skaters I couldnt stop cramping (still quite tight from yesterday)
    This happened at about 11 minutes.......had to stretch after that and call it quits

  • 3 rounds of: 10 Weighted T2B, 8 lb ball, Row 200 meters w/straight legs, 10 Rower-facing burpees, Row 200 meters w/straight arms Workout

    M/ 38/ 135 lbs/ 5'-6"
    Three rounds for time of:
    10 Weighted toes-to-bar, 8 pound ball
    Row 200 meters with straight legs
    10 Rower-facing burpees
    Row 200 meters with straight arms

    I'm not sure if I did this in 12:28 or 12:08.. couldn't remember if I started after 10 or 30 seconds after pressing the timer.. I had some problems getting set and started with the ball between my legs.
    I did this WOD last night where I used a firm rubber slam ball for the 8 lb ball T2B and I had to do my burpees about 50' from the rower over an obstacle because my rowers in my gym are too close to each other and the walls to do rower facing burpees.
    This was a fun WOD and a good break from pure movements.
    I was surprised that the rowing times were about 2:08 pace.. the straight arms was easier as it was more pure leg explosion, but keeping the legs straight still allowed me to use the hamstrings a bit in the drive.

  • Linda Workout

    10-9-8-7-6-5-4-3-2-1

    Deadlifts @ 1.5x bw
    Bench press @ bw
    Power cleans @ 3/4 bw