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 Saturday Workout

    For time:

    30kg Squat clean, 15 reps
    30 Toes to bar
    30 Knees to elbow
    30 Dips
    30 Squats
    30 Double-unders
    30kg Thruster, 15 reps
    30 Pull-ups
    30 Burpees
    18kg Kettlebell Swing, 30 reps

  • WOD Friday Workout

    For Time:

    30kg Squat Clean and Jerk, 30 reps

  • Angie Workout

    100 pull ups
    100 push ups
    100 sit ups
    100 squats

  • WOD Workout

    40 reps each of:

    Box jump (20 inch)
    Kettlebell (45 lbs)
    Wallball (20 lbs)
    OH Walking Lunge (45 lbs plate)
    Double-unders
    Push press (75 lbs)
    Burpees

  • Bike Workout

    Bethel to home

  • Day 30 Workout

    Hang power cleans – 3 EMOM x 7 min @ 75#s

    “Tricycle”

    AMRAP 4 min of:
    1.run 200m
    2.3 power cleans (115 #)
    3.6 burpees
    4.9 KBS (1.5 p)

    Rest 3 min

    AMRAP 8 min

    Rest 3 min

    AMRAP 12 min

    I got 1 / 2 / 2 (Last round was 1p) (had a 99.5 fever)

  • WOD #2 - bench x 10 + squat clean x 6 Workout

    I did a continuous couplet for about 16 minutes of:
    10 bench press at about 135 lbs
    6 squat cleans with 125 lbs

    I did I think 4 rounds of the couplet

    This was about 30 minutes or so after doing the WOD#1 outdoor 12 minute AMRAP with Kendall, so I was pretty tired and wanted to get some weighted movements in.
    I warmed up with some stretching, and lighter benching and squat cleans
    bench: 75, 95, 115
    squat cleans: 75, 95, 115

    I'm sure I could have gone with more weight, but wanted to use moderate wieght and keep the pace with GREAT form. First time doing squat cleans since back injury and I'm still ramping back up.

    Next time I'd like to use possibly 145 or 155 lbs for bench and same for squat cleans.

  • 2 hours of fun swimming with kids - post WOD recovery and fun exercise Workout

    I went to the gym's pool and kendall, brady and I swam for about 2 hours... the water was perfect and we had an awesome time.. we really did swim for most of the time... great fun exercise and got the body feeling a lot looser and relaxed..
    TIRED at the end of the day.

  • Wallball, KB Swings Workout

    21-15-9 reps for time of:
    Wallball shots, 14 pound ball
    Kettlebell swings, 24 kg

    3:53

  • Lynne Workout

    • Bodyweight bench press (e.g., same amount on bar as you weigh)
    • Pullups

    5 rounds for max reps. There is NO time component to this WOD, although some versions Rx the movements as a couplet.

    Total score of 152.

    Round 1: 17/20
    Round 2: 12/15
    Round 3: 09/13
    Round 4: 07/14
    Round 3: 07/13