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

  • Team WOD- I did DIANE Workout

    Team WOD:

    Each member of the team will complete one of the following as a relay.

    Female member 1
    “Elizabeth”
    21-15-9 reps of:
    Clean 95 pounds
    Ring dips

    Female member 2
    “Fran”
    21-15-9 reps of:
    65 pound Thruster
    Pull-ups

    Female member 3
    “Isabel”
    Snatch 95 pounds, 30 reps

    Male member 1
    “Grace”
    135 pound Clean and Jerk, 30 reps

    Male Member 2
    “Diane”
    21-15-9 reps of:
    225 pound Deadlift
    Handstand push-ups

    Female member 3
    “Karen”
    150 Wallball shots, 20 pound ball

  • Strength Strength

    16 mins of

    A: Z - press ( on box)
    - 5x 8reps
    - use double KB/DB
    - same weight each set

    B: 5 sets of Hollow rock x 20reps
    - hold a 5kg plate overhead

    Alternate A and B

  • Beach WOD Workout

    210 meter Ocean swim (we will row 500m)
    1,500 meter Soft-sand run (we will run 1600m)
    50 Chest-to-bar pull-ups
    100 Hand-release push-ups
    200 Squats
    1,500 meter Soft-sand run (we will run 1600m)

  • 08.05.11 Deadlift Friday! + Thrusters & DU- Get some! Workout

    Deadlift 5.5.5.5.5

    Then:

    3 Rounds of:

    10 Thruster 135/95

    50 Double Unders

    DL 335 x 5

    8:39 for the 3 Rds. I got my last 50 DU's unbroken. Pretty funny, but TMFK and I yelled 'time' at exactly the same time...fairly rare for that to happen.s

    I don't think I've ever done 335 x 5 before, so I was psyched about that. I'm guessing my 1 RM is likely creeping up on 400 lbs. I'm going to try and pull that soon...really want to see if I can do it.

  • Saturday windage Workout

    Teams of Two
    20 min AMRAP
    Score is total number of reps of all exercises combined.

    Member #1 (pacer) run 200m + 5 burpees
    while
    Member #2 abmats

    Then switch.

    Followed by:
    Slam Balls
    KB swings 1.5 pood
    24" Box Jump

    Ben was my partner.
    We completed 562 total reps. I felt really good on this one. I blew through a lot of the exercises at about 1 per second without rest.

  • The Gauntlet Workout

    For Time:
    20 Calorie Row
    30 Wall Ball Shot (20 lbs.)
    20 T2B
    30 Box Jump (24")
    20 Sumo DLHP (70 lbs. Kettle Bell)
    30 Burpee
    20 Shoulder to Overhead (135 lbs.)
    200 meter run w/ 45 lb. bumper plate

    Did this one on Friday morning, just now getting a chance to log it.

  • One and Done! Workout

    Warmup: Planks with feet on medicine ball
    Level 1: Deadlift 3 sets 5 reps of 205lbs

    One round for time:
    15 pull-ups
    25 burpees
    25 box jumps, 24/20″
    45 KB swings, 1.5pd/1pd
    400 meter row

  • Back Squats 5 by 5 Workout

    5-5-5-5-5

  • Front Squat Friday Workout

    2 min max reps front squat ladder w 2 mins rest between sets

    135/95 - 38 reps
    155/115 - 22 reps
    175/135 - 15
    155/115 - 24
    135/95 - 28

    the difference in how fast 2 minutes of work vs 2 mins rest goes by still baffles me!

  • 7/25/13 Workout

    Team wod

    30 lb farmer's carry around the building
    kettle bell swings - 35lb
    row
    hand stand hold

    3 rounds