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

  • Alternative B.3 Strength

    Snatch grip DL with straps:

    • 3x4 (use 90-120%)

  • 31 Hero's Workout

    31 Min Partner AMRAP

    While 1 partner runs 400m with a 25/45# plate, the other partner does the following:

    8 Thrusters 155/65lbs

    6 rope climbs or 15 pull-ups

    11 Box Jumps 30/24 inches

    When the runner finishes run, they take over where their partner was in the AMRAP, that person then runs a 400m run and it cycles until 31 minutes is up.

    SMFK was my partner, and I couldn't have asked for a better one. She modified and I Rx'd and we ended up with 3 and 2/3 Rds. AWESOME job Shelly.

    This was for an incredible cause. I can't thank our military men and women enough. You people are AWESOME.

  • 31 Heroes Workout

    31 Minute Partner/Team AMRAP

    Partner 1-
    8 Thursters (155 LBs/105 LBs)*
    6 15’ Rope Climbs
    11 30” Box Jumps

    Partner 2-
    Run 400 meters with a sandbag (45 LBs/25 LBs)

    When partner 2 returns from the run, s/he picks up the exercises where partner 1 leaves off, who then heads out on the run.

    Results-
    If my personal numbers are correct, I did four 400 meter runs plus 18 thrusters plus 30 box jumps plus 10 rope climbs. I believe as a group we broke four rounds (four rounds plus two thrusters) but will check with Alan on the actual number(s).

    *Unfortunately, I am not yet strong enough to do a 155 LBs thruster. I tried. Plenty :). With that fail under my belt, I spent a bit of time thrusting various weights before we got going and ended up modifying the weight to 125 LBs.

  • 5rds of fun Workout

    5rds
    40 double unders
    10 C&J (135#)
    5 HSPU
    10 tire flips

  • Run Workout

    3,6 km with Mike and the dogs
    Completed the run with
    30 kb one arm press up (12 kg)
    60 weighted sit ups (5 kg)
    60 push ups

  • Run Workout

    9,7 km with Mike and Kelly :)

  • Gymnastic holds and rowing (main site Tuesday 190618) Workout

    For time:

    2-minute handstand hold
    Row 500 m
    2-minute plank hold
    Row 500 m
    2-minute support on rings
    Row 500 m

  • 09.02.11 WOD Workout

    3 Goodmornings on the minute for 9 minutes at 50% of your 1RM

    3 minutes rest followed by:

    5 minute AMRAP

    5 Squat Clean & Jerk 135/95

    10 Burpees

    5 minute rest followed by:

    5 minute AMRAP

    10 Deadlift 135/95

    10 Double Unders

    I did 3rounds and 2 reps of the first part then 7 rounds and 8 reps of the second part. I also did 95lb of the good mornings.

  • Bike for 85 mins Workout

    Biking outside for 85 mins (32,1 km)

  • Danny Workout

    20 Minute AMRAP
    - 30 Box Jump (24")
    - 20 Push Press (115/75)
    - 30 Pull Up (Ring Rows)

    3 rounds + ring rows and 25 box jumps (started on ring rows)