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

  • DU's and Burpee Box Jumps Workout

    With a partner and a 12 min. cap. Perform the following with only one person working at a time, switching when needed.

    150 DU's

    100 BUrpee Box Jumps

    150 DU'S

    Little Jenny and I performed this WOD in anticipation of the Garage games being held in Charleston this weekend. This is the "buy in WOD" . We made it with plenty of time to spare.

    NICE WORK JENNY

  • DU's and Burpee Box Jumps Workout

    With a partner and a 12 min. cap. Perform the following with only one person working at a time, switching when needed.

    150 DU's

    100 BUrpee Box Jumps

    150 DU'S

    Tim is my partner this weekend at the Garage Games and with his mad skills we are going to be awesome! Go team Earmuffs!

  • amrap burpees, box jumps, run Workout

    50 burpees
    50 step ups
    200m run

    Got 2 rounds and 1 burpee

  • 09.20.11 Garage Games WOD #2ish Workout

    5 Rounds

    3 Front Squat 135/95

    3 Thruster 135/95

    3 Shoulders to Overhead

    100m Run

    12 Pull-up

    100m Run

    Thanks Los for the push this AM. Pullups are currently my nemises

  • Run Interval Workout

    400m - run (6.2mph)
    400m - walk
    400m - run (6.5mph)
    400m - walk
    400m - run (7.0mph)

  • ME: Hack Squat Workout

    Max Effort - Hack Squat

    Warm Up
    90 x 4
    180 x 3

    Main
    250 x 1
    270 x 1
    290 x 1
    320 x fail
    300 x fail

  • Hack / Dips Workout

    For Time: 15-12-9-6
    Hack Squat (90#)
    Bar Dips

    Time: 5:50

  • Fight Gone Bad Workout

    In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

    • Wall-ball: 20 pound ball, 10 ft target. (Reps)
    • Sumo deadlift high-pull: 75 pounds (Reps)
    • Box Jump: 20" box (Reps)
    • Push-press: 75 pounds (Reps)
    • Row: calories (Calories)

    The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

    This did not go well for me. I didn't do well on the wall balls, but I was pretty happy with the box jumps.

  • Annie Workout

    50-40-30-20-10

    DU
    Sit-ups

  • 9-20-2011 Workout

    12 Min. AMRAP

    12 OHS #95
    12 KB Swing #53
    100M Run