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

  • 2-3-14 , Wendler (BP, HC, DL) & Double unders Workout

    Wendler:

    Bench Press - 3x230, 3x240, 3x255
    Hang Cleans - 3x195, 3x 205, 3x215
    Deadlifts - 3x385, 3x410, 3x430

    Double Unders - 30 x 9 = 270 reps

  • Tabata Something Else Workout

    Tabata

    pull ups
    push ups
    sit ups
    air squats

    total is lowest score in each of the 8 rounds of each exercise.

  • 5 rounds of 2 minute AMRAP of row 250 m and in time remaining max DUs. Rest 2 mins between rounds Workout

    I did this workout early in the morning.
    I like it and it's a good high octane conditioning WOD with Rowing and DUs.
    Work 2 mins per round, rest 2 mins between rounds.
    Row 250 meters, when completed, do AMRAP of DUs in time remaining
    The row felt pretty good, but arms were getting a little blasted occasionally.
    I had the damper on at about 6.5 and was getting my sets complete in about :48
    I did: 78, 68, 75, 68, 68 (total=357) (I was having a lot of problems and trip ups with the DUs.) I think I have to change the rope or play with it. I was tired but the rope was tripping me up quite a bit more than normal.I messed up on my 4th round of rowing. I starte to row and realized it was just for time. I had to change the settings and got it going at about :15 seconds past.. so I basically went until 15 seconds had passed, and had that much less time to recover for my last round. Just the stress of getting it fixed was the issue really.
    Good WOD. Those 2 mins. rest go by quickly.

  • 5k Run Workout

    With the monsters and this was after the worst workout I have done to date.

  • Good times Workout

    Rope Climb x 2
    Log Push Press x 3
    Ring Dips x 5
    Heavy KB rack walk up & back x 2
    3 rounds

    Relay Finisher
    Butcher/Prowler Suicides
    Wall ball team relay
    Legion Run

  • Fran Workout

    Fran

    21 - 15 - 9
    Thrusters (95)
    Pull-ups

  • Track (Javelin, Strides) Workout

    Track & Field
    5 Laps of the Infield + Dynamic Stretching (Warm-up)
    Lots of 700g Javelin Throws (standing, 3-step approach)
    4x80m Strides (short rest)
    Gymnastics (Some Glide Kips and Handstand Holds, 3x3 Weighted Muscle-ups 5kg)
    1 Lap of the Infield + Static Stretching (Cooldown)

  • Helen Workout

    400m run
    21 KB Swings
    12 Pull-ups

  • T2B-Pushups-Box Jumps Workout

    LIFT
    Back Squat
    Rx - 8 x 6 reps (75%) 165 lbs

    WOD
    "Eat Real XIV"
    AMRAP 8:
    10 Toes-to-bar
    10 Push-ups
    10 Box Jumps, stand at top (24" / 20")

  • Lift Workout

    Front Squat
    10x5 135lbs
    1x1 working up to 295lb dead lift
    5x5 snatch
    75-75-75-95-95