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

  • On The Prowl Workout

    • 3 rounds of Prowler
    • 3 rounds of Overhead Plate Carries (45#) -7 X 3 Front Squats 135-155-185-205-225-235 (1 rep at 235) -Box Jumps (33") & HSPU: 10,9,8,7,6,5,4,3,2,1 reps

  • Fran Workout

    Thrusters
    Pull-ups
    21-15-9 reps for time

    We did our max weight for the deadlift, shoulder press, and back squat.
    5, 5, 3, 2, 1, 1, 1 reps trying to get to our max weight by the last reps
    DL-165, SP-95, BS-135

  • Hang Power Cleans 5-5-5-5-5 Workout

    5 @ 55lbs
    5 @ 65lbs
    5 @ 75lbs
    5 @ 85lbs
    5 @ 95lbs

  • Hey! I'm not dead Workout

    This was a fun one to do in the office gym. I think the people on the treadmills really enjoyed my purple face and whimpering 'sonofabitchsonofabitchsonofabitch' on every HSPU starting on the 3rd round.

    Hadn't done HSPU in a while so was pleasantly surprised by my results.

    5x5 Bench
    105, 125, 135, 155, 175 (3. . .courtesy of strong spotter)

    WOD:
    7 Minutes AMRAP-
    3HSPU, 3 Pull Up,

    6 HSPU, 6 Pull Up, continue by 3

    3 Minute Rest

    5 Minute AMRAP
    10 T2B

    20 Double Under

    Made it through 15 HSPU and 7 Pull-ups
    5 rounds T2B and DU

  • SUNDAY 131027 Workout

    Three rounds, 15-12-and 9 reps, for time of:

    • 135 pound barbell Thrusters
    • 45 pound weighted Pull-ups

    For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

  • Day 3 - 6 week Back Squat Challenge Workout

    20 x 165# Back Squat

  • Vom & Puke Workout

    For Time:
    300 Double Unders (or 1000 singles)
    100 Burpees

    Partition as you like.

    Subbed shoot thrus for burpees.

  • Thrusters and Chest to Bar Pull-ups Workout

    3 x 5 press - max 55 lbs

    then…

    3 – 6 – 9 – 12 – 15 – etc
    thrusters (95/65)
    chest to bar pull-ups

    AMRAP 7

    score = total reps

  • Karen Workout

    “Karen”
    150 wall balls (20/15) - used 15 lbs

    *still need to work on form

  • 8/28 aka "Virg" Workout

    "8/28″

    28 kettlebell swings (1.5/1.0)
    28 burpees

    8 rounds

    Completed 6 rounds + 2 reps