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

  • Fran Workout

    21-15-9 reps for time

  • Dips/Pullups Workout

    12 sets each PULLUPS/DIPS (no clock)
    3 sets max full (Chinups 6-4-4; Dips 4-4-4)
    3 sets max bottom half (wide pullup)
    3 sets max top half (chinup)
    3 sets 3 negatives (wide pullup)

    -Happy with 6 full pullups on first set...feeling better pull at bottom
    -Happy with 4 very full dips...fullest I've done since buying dip bar
    -top half chinups burn biceps...good finisher for a workout if need bicep work

  • Murph Workout

    51:17

    RX

  • Mountain Dog Diet Shoulder Training Workout

    20 minutes stepmill
    Shoulder Mobility Drills

    2x15 light lateral raises

    Strict OH Press @ 70% 1RM
    5-5-5-5 72lbs

    SUPERSET 1:
    60 seconds spidercrawls
    10x Alternating DB Front Raise
    (2 rounds)

    SUPERSET 2:
    60 seconds spidercrawls
    10x DB Lateral raises
    (2 rounds)

    15x Close Grip Pulldown
    10x Car Drivers (10 turns each arm)
    5x Plyo Pushups
    (4 rounds)

    10x Inverted Row
    10x Banded Rear Delt Flys
    (3 rounds)

  • A.M 5K Workout

    20 minutes foam rolling, lacross ball work on glutes/hamstrings, hips and IT band
    1000m Row, light, stopping ever 250m to stretch hams

    Ran a 5k with my German Shepherd Ivy (The Chester County Dog Jog). We finished 2nd in our class and in a time of 26:19

  • 14 Min. AMRAP Wall Balls C2B Dubs Workout

    3 Rounds
    25 Wall Balls (20/16)
    25 Chest to Bars (black and blue bands for me)
    25 Dubs (75 singles)

    Then if time remains - ME wall balls.

    *i got through everything but the last set of singles. Then finished in 15:38.

  • 05.20.13 Workout

    25-20-15-10-5

    Sit ups

    Thruster 75/45

    Run 200m

    Unders (Double)

    Medball Cleans 20/14

    Push ups

  • Karen w/DU's Workout

    run 400m, partner runs 400m, run 400m, partner runs 400m. you do 1 burpee per second for the difference in time of partner's run

    Karen
    150 wall balls
    every minute on the minute-do 10 double unders.

    Lost count after 110, but think i more than made up for it. 20 in first round, 15 in second, then 10-12 each after that.

  • Nancy Workout

    “Nancy”

    5 Rounds

    Run 400m

    15 Overhead squats 95/65 <--55#
    need to double check time @ gym. This one took the soreness out of my arms from doing Isabel. And...I was able to snatch the 55# up each time rather then clean & pressing it.

  • Partner Chipper Workout

    Teams of 3

    500 M Row (hold front rack while others row 1000M)
    50 Thrusters (33#)
    50 Sit-ups
    50 Wall Balls (10#)
    500 M Row (hold front rack while others row 1000M)