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

  • "The Don" Workout

    For time:
    66 Deadlifts, 110 pounds
    66 Box jump, 24 inch box
    66 Kettlebell swings, 1.5 pood
    66 Knees to elbows
    66 Sit-ups
    66 Pull-ups
    66 Thrusters, 55 pounds
    66 Wall ball shots, 20 pound ball
    66 Burpees
    66 Double-unders

    5 burpees in, DNF. Brutal workout

  • The Don Workout

    For time:
    66 Deadlifts, 110 pounds (I used 115 lbs)
    66 Box jump, 24 inch box
    66 Kettlebell swings, 1.5 pood (I used a 55 lb dumbell)
    66 Knees to elbows (I did these on the rings)
    66 Sit-ups (I did them anchored under dumbells)
    66 Pull-ups
    66 Thrusters, 55 pounds
    66 Wall ball shots, 20 pound ball (I used an 18 lb ball but threw to about 10'-6")
    66 Burpees
    66 Double-unders

    For me, the DL/ Box Jump combo was a killer. The DL was a bit taxing only due to the rep count, but the box jumps were zapping me after only about 26.
    Great combo of K2E & Situps as well. Same with Thrusters & Wallball.
    GREAT WOD... SUPER LONG and very mentally taxing.

    I was coming off a rest day and thought that I hadn't done a long super high rep WOD in a while. I warmed up for a while and was nice and sweaty before starting.
    WOW... this was a KILLER WOD. SUPER draining. I actually thought about quitting before the wallballs.... then just did a lot of short sets and got it done with.
    I was pleasantly surprised I was able to bang out the DUs pretty easily since I was sooo drained.
    POST WOD, I stretched for a bit.
    Went home, prepared dinner... than walked the dog and took the kids to play in the gym pool for about 1.5 hours.
    I was SUPER tired

  • Snatch 1-1-1-1-1-1-1 Workout

    Not sure if I did this right. I felt like I could have used a higher weight but the next weight up that we have is 25 lbs and that was too much

  • Workout 9/15/13 - Sunday Conditioning Workout

    Warmup

    Groin Stretch
    Runners Stretch
    400 meter Run

    Speed Drills

    5 x 40 yard dash
    5 x 5 - 10 - 5 Drill
    5 x Sled Pull
    5 x Reverse Sled Pull

    Conditioning WOD

    5 Rounds for Time

    10 Push Ups
    10 Sit Ups
    Bear Crawl to Cone and Back
    Burpee Broad jump to cone and back

    • Then -

    400 meter run

  • TTW 9-15 Workout

    AMRAP 20 min

    5 push-ups
    10 sit-ups
    15 squats

    17 rounds

  • half of longest mile Workout

    part of a team, 53# KB always in one of our hands

    -400m run
    -400m walking lunges
    -400m burpee broadjump
    -400m bear crawl
    -400m run

    30:11

  • 9/14/13 - Community WOD Workout

    KB Snatches - 26# (15)
    Situps (22)
    Box jumps - 16" (16)
    Pullups (19)
    Tire flips (9)

    Planking while team mate works
    81

  • 9/12/13 WOD Workout

    21-15-9

    KBS
    Goblet Squat
    Push Press (alternate arms)

    26# - 6:24

  • 9/11/13 WOD Workout

    Firemen carry for skill

    30 Pullups
    30 Pushups
    800 Meter run
    20 Pullups
    20 Pushups
    400 Meter run
    10 Pullups
    10 Pushups
    200 Meter run

    19:10

  • Squat Clean 1x7 Workout

    Squat clean 1-1-1-1-1-1-1

    85-95-105-115-125-130-135