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

  • Bring Sally Up Workout

    WOD: to the song "Flower" by Moby:(3 1/2 Minutes):

    -Paused Squats (#135, 95)
    (Squat on "Bring Sally Up", Stand on" Bring Sally Down")
    ** Couldn't finish but I will try again!
    then

    -Paused Push Ups
    (Down position on "Bring Sally Up", Plank position on "Bring Sally Down")

    Post: For Time
    "Annie"
    50-40-30-20-10
    -Double Unders
    -Sit Ups

  • Run..... Workout

    8 rounds
    400m run
    25 Burpess

  • Wall ball Workout

    3 mins max @ 20 ball.

    Score - 61

  • Guardian 07Oct13 Workout

    Stretch
    Cals.
    Warmup: 3 rds
    10 PVC pass throughs
    10 PVC OVHD Squats
    10 K2E

    WOD:
    50-40-30-20 and 10 rep rounds
    Double-Unders
    KBS (24/16)
    ABMAT Sit-ups
    Push-ups

  • Wall Climbing and Bouldering at Brooklyn Boulders Workout

    I went Wall Climining and bouldering at Brooklyn Boulders with Brady and we had a blast. This was my second time, so I tried to do a little more complicated routes and that was hard.
    I think I kind of pulled a ligament or something in my right middle finger and that was hurting a little bit when grabbing wall pieces, etc., but no big deal...
    I did a little bouldering as well.. I was trying some rated routes this time and did a 0, 1 & 2... they were all much more difficult that the numbers indicated... from my point of view.
    I will take the Family Learn the Ropes class with the kids possibly next weekend.
    good family fun
    We climbed for about 1 1/2 hours, took a long lunch break, then climbed for another 2 hours or so. My body was feeling it. My hands got a little cut up, and my anckle is a bit tender today as well.

  • clean and jerks Workout

    Clean and Jerk 1-1-1-1-1

  • 300 Workout

    For timer:
    *25 pullups
    *50 deadlift 60kg
    *50 pushups
    *50 boxjump 24"
    *50 floor sweeper 60kg(40kg)
    *50 KB clean & press 16kg(14kg)
    *25 pullups

    TC:30min

  • 10/7/13 Run, Burpees Workout

    Skill- Double unders (10 mins) - Starting to string them together but need to keep legs straight and not pike them!

    Then,

    6 Rounds

    400m Run

    25 burpees

    Time 39:46 (just under the 40 min time cap!)

  • MGW OHS, Back Squat, KB Swing, Run, Front Squat, Bear crawl Workout

    Strength:
    4x5 reps OHS hold 2sec. in down position (hice 20 30 35 40kg)
    Back Squat find your 5RM (40 70 90kg)
    WOD
    5 rounds of 2min. work 1 min. rest of:
    10 KB Swing 32/20kg (hice con 28kg)
    Run 200m
    10 Front Squat 50/30kg (hice con 40kg)
    Bear crawl 5m.(cada 5m 1 rep.)
    Puntacion es numero de Front squads y bear crawl
    Hice 12-12-12-12-12=60 reps.

  • AirSquats/PullUps/HangPowerCleans Workout

    Warm Up

    3min Plank Hold
    (Right, Middle, Left)

    2 Rounds of

    25 DU
    7 HR Push-Up
    7 Burpees
    7 Sit Ups

    Mobility
    T-Spine Smash
    Posterior Chain Smash

    WOD

    3 rounds of:
    50 Air Squats
    7 Pull-Ups [GREEN BAND - M]
    10 Hang Power Cleans (135, 95#) --- [65#]

    CASH OUT:
    800 M RUN