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

  • 10-25-11 Workout

    15 minute AMRAP:

    9 pushups - hand release

    12 KB swings - 1.5 pood

    15 air squats

    cash out: 500m row sprint

  • Accessory wod Workout

    4 sets for quality:
    10 Dumbbell deadlifts (both heads of the dumbbell touch the ground)
    10 Dumbbell Front squats
    10 Dumbbell push press
    10 lateral burpees over both dumbbells
    You pick the weight, use the same weight for all movements. 50/35 has historically been the RX weight for dumbbells. See 18.0 burpee standards for the lateral burpees over dumbbells standard

    Rest as needed between sets.

  • WOD Workout

    3 Rounds for time of:
    400M Run
    50 Sit-ups
    50 Deadlifts (95#)

  • Helen Workout

    3 rounds for time:
    - 400 meter run
    - 21 Kettle Bell Swings Rx 53/35
    - 12 pull ups (jumping)

  • Annie Workout

    2 Squat Snatch on the minute for 9 minutes @ 60% of your 1RM

    Then 5 min rest followed by:

    Annie

    50.40.30.20.10

    Double Unders

    ABMAT

    My double unders were horrible but still got a PR!

  • Jerry Workout

    1 mile
    2k
    1 mile

  • Pull Clap Sit Squat AMRAP Workout

    Find 1 RM Shoulder Press

    10 Min AMRAP:
    - 20 CTB Pull ups
    - 20 Clapping Pushups

    - 20 Situps
    - 20 Squats

    Record total REPS. For example 1 round = 80 reps

  • Annie Workout

    2 Squat Snatch on the minute for 9 minutes @ 60% of your 1RM
    Then 5 min rest followed by:
    Annie
    50.40.30.20.10
    Double Unders
    ABMAT

    Snatch work was done at 100#. It definitely got heavy towards the end for that many reps, but I could have done more :D

    Annie - 6:37, no PR, but it was still a good effort. Double Unders just were NOT my friend today.

  • Annie Workout

    2 Squat Snatch on the minute for 9 minutes @ 60% of your 1RM -- 45lbs

    Then 5 min rest followed by:

    Annie

    50.40.30.20.10

    Double Unders

    ABMAT

    15:22. 1st time doing Annie and I Rx'ed it! PR + Rx = Happy Pam.

  • Annie Workout

    2 Squat Snatch on the minute for 9 minutes @ 60% of your 1RM

    Then 5 min rest followed by:

    Annie

    50.40.30.20.10

    Double Unders

    ABMAT

    I did all the DU's unbroken!!!