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

  • Ass n abs Annie. Workout

    Ass 'n abs Annie
    5 rounds
    Walking lunge steps
    Sit-ups
    50-40-30-20-10x reps

  • Flurry Workout

    Pre-WOD
    Power Cleans (3-2-1; 3-2-1; 3-2-1)
    85-95-105, 95-105-115, 105-120-130

    5 Minutes - 5 HSPU OTMEM
    worked negatives

    3 RFT
    10 CTB Pull Ups-banded
    30 II Unders (3:1) 90 singles

    Time Remaining: Farmers Carry (53#) 3rnds

  • WOD Workout

    3 thrusters (65#)
    3 pull-ups

    6 thrusters (65#)
    6 pull-ups

    9 thrusters (65#)
    9 pull-ups

    AMRAP for 7:00

    Used 45# instead of 65# -- 16 assist (88lb) on pullups
    Finished 1 full round and all but 9 pullups of second round.

  • GW Ring Dip, Box Jump & OH Lunge Workout

    MONDAY 121203
    Complete as many rounds as possible in 15 minutes of:
    8 Ring dips
    10 Box jumps, 24" box
    95 pound barbell Overhead walking lunge, 12 steps (16kg dumbells, 32kg en total)

  • Muscle & Power, AV1 Strength

    Squat clean 1 RM

  • 05.31.12 WOD Workout

    3 Rounds

    Run 400m

    50 Double unders

    10 HSPU MOD Box

    20 Pull ups MOD Jumping

  • 6/18/2011 Workout

    3 person team 20 min. AMRAP

    1 person flips tire to a certain point and relieves person 2 who is doing the following

    5 ABMAT sit-ups
    5 Burpess
    5 split jumps (each leg)

    Person 2 flips tire to a certain point and relieves person 3 who is doing the following

    5 Box jumps 20 inch
    5 Slam balls 20/30lbs
    5 OHS with slam ball

    This was a continuous rotation counting Rds.

    I did an 18in box, 20lb slamball. One of the team members in our team had to tap out & not sure where our rounds fell. Very hot & daunting WOD.

  • Strict pull ups, push ups Workout

    10 rounds for time:

    5x strict ups
    5x push ups

    Notes: this got tough fairly quick!

  • Bench Press 1 RM Strength

    Bench Press 1 RM

  • Squat 1 RM Strength

    Squat 1 RM