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

  • Fight Gone Bad Workout

    RX Imported.

  • Lynne Workout

    5 rounds for max reps. There is NO time component to this WOD.

    • Bodyweight bench press (e.g., same amount on bar as you weigh)
    • Pullups

    Only made it through three rounds before my hand tore so had to call it quits. I've never finished this workout.

    Round 1: 25 reps bench press at 175 lbs, 46 pull-ups
    Round 2: 19 reps bench press at 175 lbs, 35 pull-ups
    Round 3: 16 reps bench press at 175 lbs, 41 pull-ups

  • Fight Gone Bad Workout

    In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

    • Wall-ball: 20 pound ball, 10 ft target. (Reps)
    • Sumo deadlift high-pull: 75 pounds (Reps)
    • Box Jump: 20" box (Reps)
    • Push-press: 75 pounds (Reps)
    • Row: calories (Calories)

    The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

  • Elizabeth Workout

    for Time:
    21-15-9

    -Squat Clean (135/95)
    -Ring Dip

    Post WOD:
    40 T2B

  • Unbroken Pull-Ups, Squats Workout

    Pre WOD:
    - Cycling 10 minutes

    WOD: As many reps as possible in 5 rounds. Stop when the set is broken.
    - 14, 20
    - 10, 20
    - 4, 14
    - 5, 20
    - 5, 20

    Post WOD:
    - Cycling 10 minutes
    - 3 rounds of 10 KB Swing, 5*2 KB 1RM Swing

    Wasn't happy with my performance today. Should have done many more reps but some days...

  • Cindy Workout

    WOD: As many rounds as possible of
    - 5 Pull Ups
    - 10 Push Ups
    - 15 Squats

    I've had a hellish week and totally lost my killer instinct after about 10 rounds. The good news though is that I performed all sets near perfect. Most of it was unbroken and I am particularly proud of the pull ups. I actually lifted myself from hanging every time and never broke a set.

  • 21-15-9 KB 1RM Snatch Workout

    WOD:
    - 2*21+2*15+2*9 KB 1RM Snatch (53lbs/24kg)

    I managed to lower my time even more but I wasn't at all happy with form today. I actually strained my back a little because my knee was hurting from the run.

  • Krazy Kangaroo Workout

    WOD:
    - 500 Rope Skips
    - 2x8 Turkish Getup (RX = 16kg)
    - 2x10 KB 1RM Snatch (RX = 20kg)
    - 500 Rope Skips
    - 50 Knees 2 Elbow
    - 50 Back Extensions

    Post WOD:
    - 10 min Cycling

    I lost interest in the time after failing the get ups with left hand so I didn't catch it. Let's say 20 minutes

  • Back and Shoots Workout

    Back Squats: 1/10;1/15;1/20

    WOD: For Time
    30 HSPU
    30 Shoot Through
    30 T2B

    On Back Squats I went:
    - 300 lbs x 1
    - 225 lbs x 10
    - 305 lbs x 1
    - 225 lbs x 15
    - 315 lbs x 1
    - 185 lbs x 20

  • 75 KB Snatch Workout

    Cycling 15 minutes

    WOD
    - 75 KB Snatch (2x12 kg/2x26 lbs)

    Still sick so I am taking it easy but I refuse to not workout at all. Sitting at home feeling sorry for myself is NOT going to help me get well right?

    Video isn't me working out but I like her snatches, I did doubles though because Emma wanted the 16KG for her swings and I was sick anyways.