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

  • Fran Workout

    21-15-9 rep rounds of:
    Thrusters @ 75#
    Pull-ups

    Beat old time by 02:40
    time to move the weight up to 95# now

  • Jaybird Workout

    5RFT
    3 Power Snatches
    5 HSPU
    7 Box jumps 24"/20"

  • Annie Workout

    50-40-30-20-10
    Double unders
    abmat situps

  • Nicole Workout

    20min AMRAP
    400m run
    Max effort Pull- ups

    As many pull-ups as possible without letting go of the bar or having your feet touch the ground. When you drop off bar, run 400m and return to pull-ups.
    Score equals the combined number of pull-ups completed.

    I feel like I could of done better. Still on ringrows.

  • Nicole Workout

    20min AMRAP
    400m run
    Max effort Pull- ups

    As many pull-ups as possible without letting go of the bar or having your feet touch the ground. When you drop off bar, run 400m and return to pull-ups.
    Score equals the combined number of pull-ups completed.

    Eh, couldn't hold onto the bar. I was gunning for 137. Shoulders and back said yes, forearms said F*** NO!

  • 3 x 5rm back squat 5 RM Strength

    3 x 5rm back squat 5 RM

  • Elizabeth Workout

    Pre WOD
    3 x 3 Squat Cleans

    Elizabeth
    For Time
    21-15-9

    Squat Cleans (Rx 135/75)
    Ring Dips

    Modifications: did some ring dips with a band

  • The Calling Workout

    FIRE-BREATHER
    WOD:
    "The Calling"
    5 Rds
    Press 1.1.1. @ 85% of 1 RM = 120lbs
    Max Pull Ups - 41
    Rest 1 min

    Press - 1.1.1. - rest 10 sec between reps and before attempting pull ups

    CA$H OUT:
    3 Rds
    20 Burpees - FAF
    Rest 30 sec

    WOD:
    Press w/ 120lbs
    41/22/17/15/15 = 110

    CA$H OUT -
    :34/ :43/ :45

  • Oddly Enough Workout

    WOD:
    "Oddly Enough"
    11-9-7-5-3-1
    Squat Snatch 55lbs
    10 Lateral Burpees

  • Copious Workout

    FIRE-BREATHER
    "Copious"
    WOD:
    8 Min/AMRAP
    9 Back Squat @ 40% of 1 RM
    5 HSPU 45/35lb plates to abmat (scale as needed)

    WOD = 7 rounds even

    CA$HOUT -
    5 Rds
    5 - 10m Shuttle Sprints
    Rest 30 sec