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

  • Murph Workout

    Murph

    Run 1mi

    100 pull-ups (used blue band)

    200 (pushups-MOD to the knees)

    300 Squats

    Run 1mi

    Did 20 rounds of Cindy to break it up

    I cramped up about half way through the first run. First 6-7 rounds were good...middle section was tough going...last few rounds picked up the pace. The first half of the second run (out to cone) was evil...uphill with wind in face, wobbly legs from squats. I recovered by the time i got out there and picked up my pace considerable on the way back in. Overall, a decent first effort.

  • Tabata Fun Ghetto Style Workout

    Tabata:

    Did this WOD with everyday household items, hence the ghetto style. Did "chair-dips" and box jumps on house chairs. Was pretty awesome, although a little dangerous....kitchen chairs were quite wobbly. Not recommended!

  • Infantryman-Inspired by NLI Workout

    Strength: 5x5 deadlifts @ 75% of 1 rep max. Alternate with 5x10 GHD sit ups.

    WOD: This workout has a 9 minute time cap. 200m run with sandbag(50#/25#), mandatory 2 minute rest; then 3 rounds of 10 box steps (20") with sandbag, 10 elevated push ups, 10 deadlifts (185#/115#).

    Note:

    Strength: 1x5 @ 135, 1x5 @ 185, 1x5 @ 195 (alternated each set with abmat sit ups)

    WOD: 25# sandbag, 15" box, 115# deadlift
    (completed 2 full rounds plus 25 reps) - timed out

  • shoulder press Workout

    There is no description for this WOD as it is stat.

  • Deadlift fun Workout

    WOD: 5-5-3-3-1-1-1 Deadlifts

    95(5)-115(5)-135(3)-145(3)-150(1)-155(1)-160(1)-165(1)-170(1)

    Very frustrating. Failed at 165 and 170 1-2 times each before making it. Couldn't pick up 175 after 3 attempts, even though I PR'd with it 2 weeks ago.

  • Dirty Thirty Workout

    For time.

    For time:
    30 Box jumps (24"),
    30 Jumping pull-ups,
    30 Kettlebell swings (35lbs),
    Walking Lunge 50 steps,
    30 Knees to elbows,
    30 Push press (45lbs),
    30 Back extensions,
    30 Wall ball shots (14lb/10ft)
    30 Burpees,
    30 Double unders.

    Next time around I'll do the Filthy Fifty!

  • Murph Workout

    Murph

    Run 1mi

    100 pull-ups (used blue band)

    200 (pushups-MOD to the knees)

    300 Squats

    Run 1mi

    Did 20 rounds of Cindy to break it up

    Tried to pace myself to make sure I could finish.. My first time doing Murph. I should have been a little faster with the Cindy.. next time :)

  • Pull-ups, Push Presses Workout

    5 rounds for time:

    10x pull ups
    10x push presses 115#

  • Front Squats, Push-ups, & Double Unders Workout

    Strength:
    Back Squats
    3 – 3 – 3+
    65% – 75% – 85% of 90% of 1RM + 10lbs

    WOD:
    50 Front Squats
    100 Push-ups
    200 Double Unders
    *Work can be completed any way the athlete chooses

  • 05-11-2011 WOD Pull-ups, K2E, KBS, Double Unders, OH Walking Lunges Workout

    3 Rounds

    10 Pull-up - Blue Band

    20 K2E

    30 KBS 1.5/1pood - 1 pood

    40 Double Unders

    50ft OH Walking Lunges w/ Plate 45/25

    Did the yellow 18kg KB & Rx'ed this. Had to do pull ups & K2E from the big bar w/tape for the first & 1/2 of the 2nd round. pulled a big blood blister on right hand after 2nd round & started hanging from finger tips. Someone relocated my jump rope after 2nd round & I probably spent 30+ sec looking for it. :(