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

  • Memorial Day Workout

    3 Rounds:
    25 Double Unders
    15 Pull Ups

    3 Rounds:
    25 Box Jumps (24")
    15 Ring Dips

    3 Rounds:
    25 Sit Ups
    15 KB Swings (#70)

  • Paul Workout

    5 Rds for time

    50 DU's

    35 K2E

    60Ft Overhead walk with 185/130lbs on bar.

    1st time doing this. tried to clean and press 95lbs,but ended up doing 75lbs overhead.
    Felt o.k so next time, I will do 85.

  • All Wound Up Workout

    For Time (50lb / 35lb)
    Run 200m
    20 SA KB Russian Swings (LH)
    Run 200m
    20 SA KB Russian Swings (RH)
    Run 200m
    20 SA SDHP (LH)
    Run 200m
    20 SA SDHP (RH)
    Run 200m
    20 SA KB Clean & Front Squat (LH)
    Run 200m
    20 SA KB Clean & Front Squat (RH)
    Run 200m
    Battle Hose X 60

    *SA = Single Arm

  • Memorial Day Workout

    3 Rounds:
    25 Double Unders (subbed air squats)
    15 Pull Ups (jumping)

    3 Rounds:
    25 Box Jumps (subbed step-ups)
    15 Ring Dips (box dips)

    3 Rounds:
    25 Sit Ups
    15 KB Swings - 25#

  • Sit-ups, Squats, Singles Workout

    3 rounds of:
    20 sit-ups
    30 squats
    40 double-unders - scaled 120 singles
    then
    10 clean & jerk (185/115) - 70 lbs

  • Push-ups, Deadlifts, Box Jumps, Pull-ups, Wall balls, Singles Workout

    10 handstand push-ups = scaled to regular push-ups
    15 deadlifts (250/175) = 105 lbs
    20 box jumps (28/24) - 20
    50 pull-ups - purple/black band
    100 wall balls (20/15) - 10 lbs
    200 double-unders - 600 singles

    *35 mins time limit

  • Murph Workout

    Workout of the Day:

    "MURPH"

    1 mile run

    100 Pull-ups

    200 Push-ups

    300 Squats

    1 mile run

    With or without a weighted vest. This workout can also be done as a team if desired.

  • Daniel Workout

    “Daniel“

    For time:
    50 Pull-ups
    400 meter run
    95 pound Thruster, 21 reps
    800 meter run
    95 pound Thruster, 21 reps
    400 meter run
    50 Pull-ups

    Did this today in honor of Memorial day. Well worth it!

    This WOD is in honor of Daniel Crabtree, Army Sgt 1st Class. Killed in Al Kut, Iraq. June 8th 2006
    To all those who have given all, we will never forget.

  • Chest to Impress 2 Workout

    Flat Dumbell Bench Press:
    - 3 rounds: 30kg x 5 = 300 (each arm)
    36kg x 5 = 360
    42kg x 5 = 420
    TOTAL = 1,080

    Incline Barbell Bench Press:
    - 3 rounds: 60kg x 3 = 180
    80kg x 3 = 240
    90kg x 3 = 270
    TOTAL = 690

    Decline Dumbell Bench Press: (each arm)
    - 3 rounds: 30kg x 5 = 300
    34kg x 5 = 340
    38kg x 5 = 380
    TOTAL = 1,020

    Flat Bench Butterfly Curls:
    - 3 rounds: 16kg x 5 = 160 (each arm)
    20kg x 5 = 200
    20kg x 5 = 200
    TOTAL = 560

           GRAND TOTAL = 3,350

  • Di. 17.4.12 C&J Workout

    EMOTM:

    Clean and Jerk 5 reps x 40kg per minute over 8 minutes