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

  • Hustle Workout

    For Time
    10 C2B pullups
    200 Meter Run
    10 C2B pullups
    15 Burpees
    200 Meter Run
    15 Burpees
    20 KB Swing (53/35#)
    200 Meter Run
    20 KB Swing (53/35#)
    25 Sit ups
    200 Meter Run
    25 Sit ups

  • "Holleyman" Workout

    "Holleyman"

    30 rounds for time of:
    -5 Wall ball shots, 20 pound ball
    -3 Handstand push-ups
    -225 pound Power clean, 1 rep

    U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

  • Tune Up Workout

    -1 Mile Run (not for time)
    -Bench Press 3 X Max Effort @ 75% 1RM

    10, 8, 6, 4, 2
    -Muscle Ups
    -Box Jump (40")
    Time is only a priority if Rx

    Modified:
    -60 Dips
    -60 CTB Pull Ups
    -30 Box Jumps at max height
    Movement priority for modified

  • 5x8 Workout

    Skills

    WOD AMRAP 20 minutes of:

    Considering the intensity of the two workouts yesterday I am really happy with my performance but I would have done 300 if I had gone easy on the first round.

    When will I learn...?

  • The Chief Workout

    Thursday 27th June

    Teknik: Kipping Dips

    Max Dips

    THE CHIEF

    AMRAP in 3 min of:

    Rest 1 minute. Repeat for a total of 5 cycles.

    Finally RX!!!! 3, 3+16, 3+3,2+3,3 and I couldn't even get 50kg up last time and this time 60kg and Rx!!

  • Squatage Workout

    Front Squats
    5(40)-5(45)-4(55k)

    3(60)-3(70)-5(75k)

    Then
    20 x Front squats 60k

    Tabata bottom to bottom squats (score of 12)

    Carry 45k 400m

    Then
    Sealfit complex 4 rounds of 6x DL, Power Cleans, Push Press (45, 50, 55, 60k)

  • Double Trouble Workout

    Skills: OH squat + snatch

    • 1-1-1 snatch (increasing weight) 40kg max

    WOD #1

    10-9-8-7-6-5-4-3-2-1 of:

    Not happy with my time, trying to stay clear of asthma meds so guess I can chalk up around a minute to that. Probably lost another minute to really crappy box jumps. Stopped at the bottom and just died on these. I am a burpee master and the pull ups were the easiest I have ever done.

    WOD #2 TABATA Wall Ball

    • 10
    • 10
    • 10
    • 10
    • 10
    • 10
    • 7
    • 6
    • 6

    Can't believe how much I sucked in the last 3 rounds. I honestly thought I'd manage a straight 10 without problems :(

  • TEAM WOD 16-08-2012 Workout

    TeamWOD 2 pers.
    1> 600m Run & AMRAP Thrusters (1serie)
    2> 400m Run & AMRAP Burpees (2series)
    3> 200m Run & Sit Ups (3series)

  • Running Angie Workout

    For Time:
    -400 Meter Run
    -100 Pull Up
    -400 Meter Run
    -100 Push Up
    -400 Meter Run
    -100 Sit Up
    -400 Meter Run
    -100 Air Squat

  • Lunch WOD Workout

    5 rounds for time of:

    Totally my type of workout so I went for 32kg KB for goblet squats.