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

  • Mainsite 9/26 & 25 Workout

    AMRAP: 15 minutes
    10 wall ball
    10 toes to bar
    10 box jump

    8 rounds

    Then: 5x3 deadlift
    315-315-315-325-335

  • Helen Workout

    3 rounds for time:

    • 400 meter run
    • 21 Kettle Bell Swings (Rx 53.5/35)
    • 12 pull ups

  • 1/5/18 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    2rds(8)
    40 high knees
    30 ski jumps
    20 bicycles

    Metcon/*Rx(15)
    100 air squats
    100 *double unders-x3 singles
    100 cal row/ad

    home option (15)
    100 air squats
    100 sit ups
    100 tuck jumps

    Finisher
    stretch and roll
    100 temp tantrum

  • 9-25-2011 Workout

    Sidewinder Mountain
    Lug #53 KB to the top and then do
    21-15-9
    KB Swings
    SDHP

  • Isabel Workout

    Isabel
    30 Snatches for time #135

    WOD #2
    Tabata Bottom to Bottom Thrusters #45

    Record time for Isabel and total reps for the Tabata

  • Helen Workout

    3 rounds for time:

    • 400 meter run
    • 21 Kettle Bell Swings (Rx 53.5/35)
    • 12 pull ups

  • 9/22/11 Workout

    Warm Up: 10 skin the cats, 10 wall walks, 10 HSKU, 10m bear crawl x2

    SWOD: (skill) 30 muscle ups for time 14:30 RX

    WOD:

    7 rounds for time of:

    45-pound barbell snatch, 4 reps
    Overhead squat, 4 reps
    Overhead walking lunge, 4 steps each leg
    21 Sit-ups

  • Helen Workout

    3 rounds for time:

    • 400 meter run
    • 21 Kettle Bell Swings (Rx 53.5/35)
    • 12 pull ups

  • Helen Workout

    3 rounds for time:

    • 400 meter run
    • 21 Kettle Bell Swings (Rx 53.5/35)
    • 12 pull ups

  • tabata awesomesauce Workout

    "tabata awesomesauce"

    4 minutes of tabita's (20sec work, 10sec rest) of:
    Ring push-ups
    Box jumps at 24"/20"
    Shoot-throughs
    Air squats

    Keep track of lowest reps for each round
    Add up each lowest number for total number

    8, 8, 7, 17 = 40