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

  • Resilience Workout

    WOD: 10 rounds for time:
    - 10 KB Swings (#53/35) Rx
    - 8 Ring Push Ups (Hand Release PU)
    - 6 Toes to Bar RX
    - 4 Box Jumps (30"/24") RX
    - 2 Bar Muscle Ups (mod: 5 ring dips) (Ring Dips with Green Band)

    Post:
    1000 Row

  • Jolt Workout

    Strength / Skill:
    -Work Up to a Heavy Clean & Jerk
    PR Clean @ 120#
    PR Jerk @ 115#

    WOD - OTMEM for as long as possible (20 minute cap):
    -3 Power Cleans (#135/95) (75#)
    -3 Front Squats
    -3 Jerks

    Post: 3 rounds
    -15 Weighted Sit Ups (GHD)
    -15 Unweighted Sit Ups

  • "Marguerita" Workout

    50 reps of the following sequence:
    Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

    I only counted handstands if I was fully vertical and in control. i did have to do a few over, but I wanted to focus on keeping on moving and balance and control for all great quality movements. This was a burner after doing the 20 rope climbs. I did tend to lose count a bit and that was frustrating as well.
    ok WOD. I liked it, but it wasn't the best burner for a cardio conditioning WOD. i would say it's a blend of skill building and conditioning, but fun none the less.
    I did this in about 17:25, but wasn't too hung up on killing it for time. I was more concentrating on keeping on moving and getting great quality movements throughout.

  • Balls to the Wall Workout

    400m Run
    60 Wall Balls
    30 Pull Ups
    60 Wall Balls
    400m Run

  • Kehonhuolto Workout

  • 1.16.14 Workout

    Warm Up x 3
    100m run
    10 Pullups
    10 Squats
    10 situps

    "Fight Gone Bad!"

    Three rounds of:
    Wall-ball, 14 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 45 pounds (Reps)
    Box Jump, 20" box (Reps)
    Push-press, 45 pounds (Reps)
    Row (Calories)

    5 min round, 1 min at each station
    rest 1 min between rounds
    1 point for each rep/ cal ME= 181 pts

  • 1.14.14 Workout

    -Strength-
    5 x 4 + 2
    • Snatch Push Press
    • Over Head Squat
    (50% 1RM Snatch) 40 lb snatch

    “Cindy XXX“

    Complete as much as possible in 20 minutes of:
    10 Pull-ups
    20 Push-ups
    30 Squats
    15 Pull-ups
    30 Push-ups
    45 Squats
    20 Pull-ups
    40 Push-ups
    60 Squats
    25 Pull-ups
    50 Push-ups
    75 Squats
    30 Pull-ups
    60 Push-ups
    90 Squats

    Got up to 3 of 60 push ups

  • Helen Workout

    3rd round pull ups...belt scaled

  • Can't do incline Workout

    I will have to try to find a different assistant work because I am unable to do incline

    Strength:
    bench press

    WOD:

    Cash in
    20 calories airdyne

    5 rounds

    5 T2B
    5 ring row

    Cash out
    20 calories airdyne

  • Thruster Hell Workout

    Complete 75 Thrusters

    while completing the 75 thruster
    EMOTM stop and do 3 burpees