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

  • Run, Deadlifts, Burpees, Squats, Pushpress Workout

    Sled/Plate/HeavyBag Deadlifts/Burpees/Squats/Pushpress

  • 8 mile ruck Workout

    For time go 8 miles with a 50 pound rucksack

  • Double Unders, Wall Balls, Push Jerks Workout

    4 Rounds

    30 Double unders
    20 Wallballs 20/14
    10 Push jerks 155/105 (MOD: 65#)

    Can't remember if I used the 12# or 14# wall ball. First 30 du's were unbroken, then they went to hell in the later rounds. I'm having trouble doing them when fatigued.

  • Hang Power Cleans (push ups), Pull ups (V-ups) Workout

    Group warm up,

    For time,

    50 Hang power cleans 135/95 (MOD: 65#)
    ***10 Push up penalty each time bar is dropped

    Then with no rests,

    50 Pull ups (MOD: Green Band)
    ***5 V-ups each time you release pull up bar

    10:38. Did first 25 cleans unbroken, then 10, 5, 5. Pull ups were in 6's even with the green band.

  • Rx - Christine Workout

    “Christine”

    3 Rounds for time

    500m Row
    12 Body weight deadlifts (115#)
    21 Box jumps 20′

    3rd time doing this one. (Nov. 2012 = 13:38, Jan 2013 = 13:25, Oct 2013 = 13:11)

    13:11

  • Front Squats, Run, KBS, KB SDHP Workout

    Front Squat 7×1 (don't remember the weights, but ended on body weight, 115#)
    then,

    For time;
    4 Rounds
    200m run
    20 KBS 2/1.5p (MOD: 1pd)
    20 KB Sumo deadlift high pulls 2/1.5p (MOD: 1pd)

    12:30.

    I was going to do the silver KB, but realized this was pretty lower back intensive, and I need to take it easy on those movements. Fortunately, the 1pd felt fine, no disc pain over the weekend!

  • Wall Climbing and Bouldering at Brooklyn Boulders with the kids Workout

    I went to Brooklyn Boulders with the kids and we did a lot of bouldering this time.
    I was concentrating on really trying to perform specific routes and to try to increase the difficulty and get some varying experience on the wall.
    I was much better at the V1 & was able to do a bunch of V2s as well.
    I was working on some V3s... got pretty good a few.. I'll just keep at it.. my hand strength has improved but still needs a lot of work.
    Forearm and hand/ grip strength is what is tired and going.. I might try to tape my hands a bit next time as well.
    Good time... both kids did well.
    kendall also was getting good at V0.. legitimately.
    We were there and climbing for about 4-5 hours off and on.

  • 1st Workout

    warm up with 500m jog, 20 lunges, mountain climber walk, stretches.

    w.o.d.
    500 m run
    20 push ups, 20 burpies , 20 lunges , 20 pull-ups
    3 rounds

    warm down skip, light jog

  • 10/14/13 Run, T2B, Box Jumps, Ring Dips Workout

    Group warm up, then,

    6 Rounds

    200m Run – w/ 25/45# plate

    10 Toes 2 bar MOD K2E

    10 Box jumps 24/20

    10 Ring dips MOD purple band

    Time 23:25

  • hit the deck Workout

    regular hit the deck