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

  • Rx - Michael Workout

    Group warm up;

    Then,

    “Michael”

    Run 800m
    50 Back extensions(or superman’s)
    50 Abmat sit-ups

    3 Rounds

    01:17sec faster than 4 months ago!

  • Jason Workout

    “Jason”

    For time;
    100 Squats
    5 Muscle ups (MOD: GOOP - 24"+ plate)
    75 Squats
    10 Muscle ups
    50 Squats
    15 Muscle ups
    25 Squats
    20 Muscle ups

    2 days later I can not walk up the stairs. This one was ridiculous. I stuck through with the GOOP's during the whole workout, chipping away 1 or 2 at a time in the last 2 rounds.

  • Run Workout

    Run
    Z1 10 minutes
    +
    walk 3 min
    +
    30 sec 85-90%
    30 sec z1
    x10
    +
    walk 3 minutes (did about 4 minutes walking)
    +
    10 minutes Z1

    overall breathing was great. never out of breath. only limiter was calf muscular endurance during z1 periods.

  • Row/Block Drag "Sprint" Workout

    5 block drag
    100m
    4 b d
    200m
    3
    300m
    2
    400m
    1
    500m

    15:44 I know I could have done better. Time to beat was 10 something.
    Fuuuuck. Legs are on fire. Sweet jesus.

  • 4/2/2014 - DL, OTB Burpee, Run, PS, BJ, Row Workout

    10 min AMRAP @ 80-90%
    - 10 deadlifts (225/155, 185/105, 135/75)
    - 10 OTB burpees
    - 400 m run
    SCORE: 3 + 5 OTB

    rest 5 min

    10 min AMRAP@ 80-90%
    - 10 power snatches (75/55, 65/45, 55/35)
    - 10 Box jumps - SD (24/20”)
    - 400 m run
    SCORE: 3

    rest 5 min

    10 min Row or AD @ 80%
    SCORE: 2282 m

  • 3 rounds - Double Unders, Ring Dips & Deaddlifts Workout

    3 rounds for time:

    50 Double Unders
    25 Ring Dips (or 15 pull ups & 15 push ups)
    12 Deadlifts @ 225

    Rd 1 - RX ring dips
    Rd 2 - band ring dips
    Rd 3 - 15 pull ups & 15 ring push ups

  • Yoga and pull-ups Workout

    10m yoga, 10m pull-ups and holds
    -It's Thursday, and I already feel great...such a difference

  • Swingin' Annie Workout

    Pull up work
    3 weighted pull up
    5 strict
    7 kip

    Annie
    50-40-30-20-10
    Double Unders
    Situps
    12 KB Swings after ever round 2pd
    11:48

    Strict Press
    5-5-3-3-3-1
    95,115,125,145,165,185(PP)

  • BootCamp - Day 2 Workout

    Warm up:
    Wall balls
    box jumps
    v ups

    WOD: modified Filthy 50 (only 30 reps)

  • bootCamp - day 1 Workout

    Warm up:
    2 rounds
    400m run with wall ball
    2 more stations, but forgot what they were

    Wod:

    Fight Gone bad