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

  • Shane is 39 Today!! Workout 

    39 Pullups
39 TTB
39 <a href='/journal/movements/1689'>Burpees</a>
39 <a href='/journal/movements/1069'>DU</a>
39 Pull ups
39 TTB
39 <a href='/journal/movements/1689'>Burpees</a>

    _____________ 30 minute time cap, then....

    <a href='/journal/movements/638'>Sled drag</a> start with #135/90 One drag
Add one #45 plate another drag 
keep adding #45 and dragging until failure, no rest between drags...load and go

    3 drags #225

  • overhead lunges / knees to elbows Workout

    Five rounds for time of:
    135 pound barbell Overhead walking lunges, 25 feet
    15 Knees to elbows

    Instead of walking lunges did 10 lunges in place. Subbed 75 lbs. It turns out I could have done a heavier weight, but it took me a bit to get comfortable holding the bar overhead. Knees to elbows were surprisingly difficult. I thought I would cruise through them. feeling yesterday's deadlifts.

    12:15

  • 10 rounds of: 3 BS on the minute (odd minute) & 3 DL on the minute (even minute) Workout

    M/ 38/ 135 lbs/ 5'-6"
    I did a new WOD for me last night:
    20 minutes of:
    Odd minute: 3 reps of 205 lbs BS w/great form & high speed
    Even minute: 3 reps of 225 lbs DL w/great form & high speed

    A slightly less than normal warmup with burgener and trasfer with jumprope only.
    VERY brief warmup for DL (135, 175, 205)(warmup for BS - 95 x 10, 135 x 8, 165 x 6, 185 x 6, 195 x 3, 205 x 3)

  • Partner Badger Workout

    In teams of two, 4 RFT:
    -30 Squat Clean (75)
    -30 Box Jump (24")
    -400 Meter Run

  • 08.21.12 WOD Workout

    Run 800m

    15 Burpees

    15 KB Sumo-deadlift high pull 2p/1.5p

    15 Hand release push ups

    3 rounds

  • Yes You Have to Do Kettlebell Thrusters Workout

    FOR STRENGTH: 8-6-4-2
    Double KB thrusters
    Strict Pullups
    Deadlift

    Finisher:
    Double kb thrusters (53/35)
    burpees
    5-10-15-10-5
    *What's worse than barbell thrusters? Double kettlebell! Enjoy the moment and relish the discomfort.

  • Psycho Circuit Workout

    NOTE: DO NOT USE OUTDOOR RIG UNTIL FURTHER NOTICE

    STRENGTH:
    6 minutes to work up to heavy double kb clean and press
    - Got 70s. Did not try 88s

    THEN...

    Psycho Circuit
    round 1 30w/25r
    round 2 30w/20r
    round 3 25w/15r
    round 4 20w/10r
    round 5 20w/10r
    *rest 1 minute in between rounds

    Here’s the circuit
    Prowler
    flutter kicks
    burpees
    slamball
    Jump Rope
    swings
    battling ropes
    box jumps

  • Shane is 39 Today!! Workout 

    39 Pullups
39 TTB
39 <a href='/journal/movements/1689'>Burpees</a>
39 <a href='/journal/movements/1069'>DU</a>
39 Pull ups
39 TTB
39 <a href='/journal/movements/1689'>Burpees</a>

    _____________ 30 minute time cap, then....
    Sled drag start with #135/90 One drag
    Add one #45 plate another drag
    keep adding #45 and dragging until failure, no rest between drags...load and go

  • The Twelves (times 3) Workout

    Warm Up:
    2x
    5 Strict Pull Ups
    10 Jumping Squats
    20 Sit Ups

    Mobility:
    PVC Pass through
    PNF Hamstring

    MetCon:
    3x
    12 Power Snatches @ 95 lbs
    12 Weighted Box Steps w/ 45 lbs
    12 Leg Levers with Hip Raise

    Max Effort:
    3x
    5 Romanian Dead Lifts @ 165 lbs
    Rest 60 seconds
    5 Barbell Wipers (or 10 Floor Wipers if needed)
    Rest 60 seconds

  • Cindy Workout

    20min AMRAP
    5 pull ups
    10 push ups
    15 air squats

    19+5 air squats
    Ripped at round 13 :-(