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

  • Power Clean & HSPU Workout

    7 rounds for time:

    3 Power Clean (Rx 205/115) I did 185#
    4 HSPU (Parallette)

    Did this after the tire flip craziness. Good times.

  • Traveling Diddy... Workout

    Made this one up as I went.

    15 min AMRAP
    - 5 HSPU
    - 10 Air Squats
    - 15 Push-Ups
    - 20 Bench Jumps

    Did this outside as I only had a little bit of time to workout. Here is a pic of the building and poor bench.

  • Sparta Workout

    3 rounds

    5 Front Squat 70k
    5 DL 100k
    18 Toes to Bar
    5 Push Jerk 70k
    18 Hand release push ups

    Only one bar so lost some time changing weights

  • Cindy Workout

    AMRAP

    5 Pull-ups
    10 Push-ups
    15 Air Squats

    I am so proud of this one. I had been fasting almost 24 hours when I went for this one. I am surprised I didn't die until round 15.

    I could have done one more but I was feeling sick!

  • Angie Workout

    100 Pull Ups
    100 Push Ups
    100 Sit Ups
    100 Squats

    Damn... Cindy killed me yesterday and I didn't stand a chance against my previous record. I think had I rested a day or two before I would have done between 12 and 13 minutes.

  • Elizabeth Workout

    "Elizabeth"

    21 - 15 - 9 rep rounds of:

    Clean, 135 lbs / 95 lbs
    Ring Dips

    Scaled to 115 and dips on a box

  • Show Stopper Workout

    Front squats 5-1-10-1-15-1 (got to 245#)

    Metcon:
    - 5 Rounds:
    - 5 Overhead Squats (135#/95# RX)
    - 10 Toe 2 Bar
    - 15 Bar Facing Burpees
    - 20 Double Unders

    14:59

  • Garage Deadlift & Run Workout

    Did this little diddy in my Garage today:

    15 min AMRAP:

    I got through three runs and 10 DLs. Wasn't feeling it. And it was 1 million degrees...again.

  • DT Imported Workout

    Strength:
    Squats 5-5-5-5-5
    185-195-205-215-225

    “DT”

    Five rounds for time of:
    ■155 pound Deadlift, 12 reps
    ■155 pound Hang power clean, 9 reps
    ■155 pound Push jerk, 6 reps

  • Grace Workout

    I started with a little clean and jerk work as well. Got 205lbs. That is about all I got on that but it is also all the weight I have at home so couldn't try for anything else. After that did Grace.

    For Time:
    - 30 Clean and Jerk (135#)