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

  • 15 mins of 3 mins Workout

    Find 1RM Deadlift 255#

    3 min run 400m, as many MUs in time remaining
    3 min rest
    3 min run 400m, as many C2B pullups in time remaining
    3 min rest
    3 min run 400m, as many ring dips in time remaining

    7 C2Bs
    15 ring dips w/ band
    7 C2Bs

  • Karen Workout

    150 Wall Balls

  • 8-8-2012 Workout

    3 Rounds
    25 Pull ups
    25 Push Press #75/55
    25 Burpees
    1 min rest

  • 8-4-2012 "31 Heroes" Workout

    31 minute AMRAP

    400 m weighted run (#25)

    8 thrusters (#85)
    6 rope climbs. Rope layouts
    11 box jumps

  • Monday mommies Group Workout

    Mobilty

    Warm up 2x
    250 M Row
    Get ups

    WOD
    Amrap 12 min
    150 m row
    MB throws
    Mommy DB lunges
    Hip/Core: Review pelvic floor pulling, what it is and practice
    Pelvic floor briges
    10 each leg Super man leg ext. with pelvic floors into plank holds

  • Wed mommy group Workout

    Mobility; Lax ball on foot, calves and glutes.
    Standing in one spot, walkouts, push ups, hF, pigeon, rollups and starfishes.

    Warm up 1x
    100 M run
    10 MB partner throw (each person throws 10 times)
    100 M run
    10 MB partner rotations with sit up in middle (each person does 10 sit ups)

    Technique review
    WOD:
    Run 200 M
    4 X
    15 deadlifts
    10 push ups
    200M Run

    Core/Hips
    JFHP
    Plank ups - draw in pelvic floor

  • 1RM Deadlift & Backsquat Workout

    Went back to the Box after work to finish deadlifts and do back squats.
    Deadlift - #210
    Backsquat - #160

    Both PR's!

  • Eight Workout

    AMRAP in 20 min.:

    5 Chest-to-bar Pull Ups
    5 Ring Dips
    15 Squats

  • Murph Workout

    Murph

    Result: 44:10

  • Accessory wod Workout

    • For quality:
    BB Overhead Walking Lunge 30 m o 25 reps
    One-Arm DB Overhead Walking Lunge Dx 30 m o 25 reps
    One-Arm DB Overhead Walking Lunge Sx 30 m o 25 reps
    Double KB Overhead Walking Lunge 30 m o 25 reps
    Scegli un peso impegnativo ma ben gestibile per lavorare unbroken per 30 m o 25 reps mantenendo
    il focus sulla corretta postura della schiena e delle spalle che devono restare attive e in linea di
    spinta.