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

  • REST DAY Workout

    Rest Day
    -out of town-

  • REST DAY Workout

    Rest Day
    -out of town-

  • For time Workout

    50 cal Air bike
    40 Wb
    30 C2B
    20 Burpee over box
    10 Rope climb
    20 Burpee over box
    30 C2B
    40 Wb
    50 cal Air bike

  • HSPU, Pistols, T2B Workout

    3 HSPU
    6 Pistols
    8 T2B

    8 Rounds

    Really need to work on my HSPU - I am close to getting comfortable in the set up...so need to practice a little more before the next WOD with these. This time did the scaled version (Pike push up)

  • Yoga (The Mat Yoga Studio) Workout

    "Deep Stretch" w/Jenn Usherr

  • Chelsea Workout

    30 minutes, on the minute

    5 pull ups
    10 push ups
    15 squats

  • 28/2 Workout

    40 pasos de tijera, sentadillas, abdominales
    400 m run

    30 pasos de tijera, sentadillas, abdominales
    400 m run

    20 pasos de tijera, sentadillas, abdominales
    400 m run

    10 pasos de tijera, sentadillas, abdominales
    400 m run

  • Deadlift/HSPU Workout

    AMRAP in 15 minutes:

    7 deadlifts 135 lbs.
    11 HSPU w/ one ab mat

    Rounds: 9 + 7 deadlifts and 10 HSPU

  • Nasty Girls Workout

    WOD:
    3 Rounds for time:

    50 Air Squats
    7 Muscle Ups (Rx) or (modified-14 pull ups and 14 ring dips)
    10 Hang Cleans (Rx 135)

    Post WOD:
    50 Sit ups as quickly as possible

    Not quite rx'd, because I couldn't get all muscle ups (1 on round 1, 2 on r2, and 4 on r3). Given the exponential growth pattern, I guess I would've had them all if there had been a 4th round... Anyway, I did jumping MUs for the rest. Generally, I was very pleased with this though. I just need to work on kipping and stringing several of them together.

  • Row, DU, Sit Up, KB, PJ, PC Workout

    For Time:
    100 M Row
    50 Double Unders
    200 M Row
    40 Sit-ups
    300 M Row
    30 KB Swings (1.5 pd)
    400 M Row
    20 Dumbbell Push Jerks (45 lb)
    500 M Row
    10 Power Cleans (155 lb)

    No Surprise, the double unders really slowed me down. I had to drop to 135 on the cleans too. Took me 5:30 minutes simply to do the cleans..ugh!