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

  • 20140103 Workout

    15-12-9-6-3
    Pull-ups
    Clean and Jerks
    Push-ups

  • Ring Dips Workout

    Ring Dips

  • 8 x 400m run Workout

    8 x 400 run, 90 sec rest
    1:15, 1:15, 1:19, 1:19, 1:21, 1:24, 1:21, 1:24
    Prob should've made the 1st round a 1:18...

  • Weekend/ 1/26 make up Workout

    4 rounds of:
    -600m run*
    -30 double unders
    -20 jump overs/ box jumps*
    -10 knees to elbows
    -5 HSPU's

    • 600 each to equal 1.5 mile which was done on tredmill mile and a half time was 9:56 *bar on paint cans 26" high jump over to equal a box jump

  • Paleo Whiskey Workout

    ” Paleo Whiskey”
    5 Rounds For Time:
    200 Meter Run
    20 Pull Ups (rings)
    200 Meter Run
    20 Push Ups
    200 Meter Run
    20 Sit Ups
    200 Meter Run
    20 Squats

  • 5/3/1 Deadlift Workout

    5 - 275
    5 - 315
    5 - 350

    • Just stuck with reps only on the first week of this new cycle. Had SERE the next day so I wanted to be fresh.

  • S.E.R.E. Workout

    Wear a 50lb Ruck. Ruck around DC for 14.5 hours (10pm - 12:30pm the next day). Log approximately over 20 miles. Make sure you stop and do plenty of low crawling any and everywhere (National Mall, rivers, creeks, and mud tunnels). Also for good measure throw in a couple hundred each of burpees, pushups, situps, flutter kicks, squats, and lunges.

  • Kettlebell Fran Workout

    21-15 and 9 rep rounds of:
    Left-arm Kettlebell snatch, Rx is 1.5 pood (36 lbs)
    Right-arm Kettlebell snatch, 1.5 pood
    Pull-ups

  • SledgeHammer Workout

    5 rounds
    9-15-21-15-9x reps
    KB swings (53lb)
    Sledgehammer strikes

  • "Fire engine" Workout

    Friday 9th February 2018

    "Fire engine"

    Complete As many rounds as possible in 20 mins of:

    100 metres Run with Plate 10/5 kg
    100 metres Running Backward
    100 Disk Hops

    Post results to comments.