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

  • Partner Workout

    Pre-WOD: 5 X 2 Thruster (135)

    WOD: 20 Minute AMRAP (Alternate with Partner)

    5 Thruster (115, 95)
    10 Pull Up
    100 Meter Sprint

  • 5/3/1 deadlift Workout

    5 x 120
    3 x 135
    1 x 150

  • BLT Workout

    For Time:

    -50 Burpees
    -50 Thrusters (45)
    -200 Meter Walking Lunges
    -50 Thrusters (45)
    -50 Burpees

  • JT Imported Workout

    Burpees yesterday was a bad idea....

    For Time: 21-15-9
    -HSPU
    -Ring Dip
    -Push Up

  • Wicked Workout

    20 Minute AMRAP:

    -10 Pull Up
    - 5 DeadLift (135/95)
    - 8 Jerk

  • Friday's WOD Workout

    20 Min AMRAP of

    10 Pull Ups
    5 Deadlift
    8 Jerks

    (Rx = 135/95)

    Got 12 rounds. Hands tore so took the last minute off.

  • Annie Workout

    for Time
    -50-40-30-20-10
    -Double Unders
    -Sit-Ups

    6:05 w/ Butterfly Sit-Ups

  • Testing social integration from WODstack Workout

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  • 4km Run Workout

    BOOYAH!! Really happy about the time since I had to walk bits to catch my breath. Running in minus degrees is a killer for an asthmatic.

    Still managed to get my time under 20 minutes. I clocked it at 18 but will put 19 just to be sure I am not cheating. Not chasing seconds at all.

  • 5 Rounds Of Max Rep Workout

    WOD: 5 Rounds of 4 Excerices for Max Rep
    - KB Swing 32kb/70lbs (Not proud of form here, back hurts since last week)
    = 40, 15, 15, 10, 20
    - Pull Ups (this might look crap but form on these pull ups where perfect)
    = 16, 5, 5, 5, 4
    - Knees To Elbow (perfect form and it sure makes a difference in how hard it is)
    = 12, 10, 8, 8, 9
    - Back Extensions (I cheated 1 or 2 rounds in the middle but came back to good form)
    = 39, 31, 23, 15, 11

    Feel free to rest as much as you need between rounds. Don't mix, first complete one exercise fully before continuing on to the next one.

    Count the total number of reps.