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

  • WOD Workout

    800m
    30 box jumps
    30 knees to elbow
    30 walking lunges
    30 kettlebell (45 lbs)
    30 Burpees
    400m
    30 deadlift (125 lbs)
    30 wallball (20 lbs)
    30 double-unders
    30 push press (65 lbs)
    30 dumbbell cleans (25 lbs each)
    200m

  • 4.9.13 WOD Workout

    EMOM for 10 minutes:
    1 wall walk
    ME air squat

    For time:
    Burpee box jumps

  • Diane 21-15-9 of 225 lb Deadlift & HSPUs Workout

    21-15-9 of 225 lb deadlift and hand stand pushups ( I did this during my lunch hour at Mid City so I was a bit rushed to warm up, finish up and get back to work)
    This is the first time in a long time that I tried this workout.
    I like it as it's fast and both advantageous and inversely challenging to larger and smaller athletes. The HSPUs are easier for a lighter person while the DL is easier for a bigger person, so there is a great equilizer in this workout.
    I also have not done a DL in a long time... I think the pinched nerve in my neck was a concern for a while and I'm still kind of nursing that a bit.
    I warmed up in about 12-15 mintues, and then started warming up with the DL. I did 135 x 5, 165x5, 205 x 4, 225 x 4. I also played with a few HDPUs both strict and kipping alternating after each DL warm up set. They felt pretty good and explosive.
    I went DL: 15 +6, HSPU: 15 +6
    DL: 11+4, HSPU: 11+4
    DL: 9, HSPU: 9
    in about 4:57 - could be a record but I don't think so... but I'll mark it down for now until I read another better record if I find it.
    POST WOD:
    I did a couplet of: DUs & T2B
    I did: 50 DU, 15 T2B, 40 DU, 10 T2B, 30 DU, 10 T2B
    Good and hard fun stretching out post wod blow out.

  • Snatch that Burpee Workout

    Work up to a heavy set of 3 touch and go power snatch - 135

    WOD:
    For time
    10-9-8-7-6-5-4-3-2-1
    Power Snatch - (RX: 115#/75#)
    Burpees

  • Practice day Workout

    Deadlifts 3x10 135lbs
    Practice Thursters
    Kettlebell swings 50 35lbs

  • Kettlebell snatch Workout

    50 K-swings 35lbs
    Practice Thrusters
    30 K-Snatch 53lbs (learned new way to snatch)

  • Elizabeth Workout

    21-15-9
    cleans from the floor (75#)
    matador dips
    9:09

  • Chelsea Workout

    “Chelsea”
    5 pullups
    10 pushups
    15 air squats

    OTM for 30 min or till you cant complete round in 1 min

  • Snatch that Burpee Workout

    Work up to a heavy set of 3 touch and go power snatch- 115

    WOD:
    For time
    10-9-8-7-6-5-4-3-2-1
    Power Snatch- 115/75
    Burpees

  • On the Road Again Workout

    5x5 FrontSquat - 225
    5x5 Strict Press - 135
    5x3 Power Clean - 185, last 4 reps total I did slow negatives

    3x10 Pull Ups
    5x5 Dumb Bell Bench Press - 70,80,90,100,90

    5 rounds:
    10 KB Swing @ 53
    10 Box Jumps

    3x12 Hyper Extensions
    Played around with Ab Swing