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

  • GW KB Swing, Burpees & OH Lunges Workout

    21-15-9
    KB Swing
    Burpees
    OH Lunges

  • Geoff's Forearm Burner Workout

    AMRAP 20 minutes
    30 Double Unders
    10 Hang Snatch @ 40kg
    10 Toes To Bar
    88m farmers carry @24kg each arm

  • Death Grip Workout

    AMRAP 20

    30 Double Unders
    10 Hang Snatch @40
    10 Toes To Bar
    88m Farmers Carry @2x24kg

    4 Rounds, 30 DU

  • 100m Sprint Relay Workout

    Sprint 100m, 5 man relay

    I ended up sprinting 1 mile in 100m incriments...I did have to sit out for one full lap because I literally thought I was going to barf (contemplated how far away the trash can was from me) and my shins were kinda hurting, but I finished up the last lap. My splits were kinda wonky b/c I was playing with my watch trying to figure out the best way to measure them. The first segment I measured was already a lap and a half into it, but here's what I got:

    24.86
    18.12
    25.86
    23.83
    27.11
    20.34
    20.43
    27.93
    19.87

  • 7-31-2011 Sunday in the Park Workout

    Two-person Team WOD:

    100 lunge steps
    3 forward rolls each
    Run 200 meters
    100 wall jumps
    3 forward rolls each
    run 200 meters
    100 ball slams
    3 forward rolls each
    run 200 meters
    100 hand release push ups
    3 forward rolls each
    run 200 meters
    100 weighted sit ups

    Time: No idea ... stupid Park WODs ... we never keep stats :)

  • 08.01.2011 WOD Workout

    Front Squat 3.3.3
    Then:
    3 Rounds:
    2 min Max Double Unders
    2 min Rest
    With a KICKER at the end!

    For the front squat I was able to max out a 3 rep at 225#!!!! This is a new PR for me as my prior 3 rep max Front Squat was not even in the 170s. Woot!

    DUs, 78 - 61 - 61

    Kicker - for every DU i was off the first one (positive or negative) 2 burpee box jumps. So for me I was off 17 both times, so 34, then *2 so I had to do 68 burpee box jumps!

  • Power Clean + Situps Workout

    For time:

    21-15-9

    Power clean 60 kg / 132 lbs
    Situps

  • kb swings and situps Workout

    RIGHT 5 kb swings, 5 situps
    left 10 " "
    right 15 " "
    left 20" "
    right 20 " "
    left 15 " "
    right 10 " "
    left 5" "

    pretty fun and quick!

  • Spartan Row & Bench Press Workout

    Row 500 meters
    135 pound Bench press, 21 reps (85lb)
    Row 500 meters
    135 pound Bench press, 18 reps(85lb)
    Row 500 meters
    135 pound Bench press, 15 reps(85lb)
    Row 500 meters
    135 pound Bench press, 12 reps(85lb)

  • 08.01.2011 WOD Workout

    Front Squat 3.3.3
    Then:
    3 Rounds:
    2 min Max Double Unders
    2 min Rest
    With a KICKER at the end!

    FS was 205# x3, I'm sure I could go higher. Aimed too low on this one.

    DUs 22-21-23 (Strung a couple together several times. Getting closer on these.)