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

  • 7/10/12 Workout

    5x5 Deadlift
    1x10 @ 50%
    1x7 @ 70%
    begin @ 80%

    Five Rounds:
    5 power clean (95#)
    10 lateral burpees
    20 double unders

  • 3 rounds, 3 minutes each, AMRAP Workout

    3 rounds, 3 minutes each, 3 minutes rest between rounds:
    During each round, do AMRAP of:
    1. 1 power clean (135# M, 75# W)
    2. 3 push press
    3. 5 pull ups
    4. 7 air squats

    1st Rd - 6
    2nd Rd - 5+1,2
    3rd Rd - 5+1

    Just happy I was able to do recommended!

  • Fight Gone Bad Workout

    Three rounds of:
    1 min 14# Wallball (Max reps)
    1 min 53# SDHP (Max reps)
    1 min 20" Box Jump (Max reps)
    1 min 53# Push-press (Max reps)
    1 min Row (Max calories)

    In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

  • 30 min AMRAP: 10 wallballs (your choice of weight), 10 box jumps (your choice), 10 KB swings (your choice) Workout

    14# Wallballs
    32" Box Jumps
    35# KB swings

    I got in 11 rounds + the wallballs and 1 box jump of round 12.

  • 13.3.2013 Workout

    Strength

    Snatch
    Work to 1RM

    – Then –

    AMRAP 10 Minutes
    1,1…2,2…3,3…
    OHS (45kg)
    KB Swings (22kg)

  • Ten rounds for time of: 10 Deadlifts (185/95) 10 Overhead Lunges (45/25) Workout

    I liked this one a lot... I'll go faster next time. No problem.

  • 20 min AMRAP: Team WOD Workout

    Partner up and complete as many rounds as possible in 20 minutes of:

    5 Pullups

    10 Pushups

    15 Jumping Squats

    Run 150m

    Each team member must do at least one rep of each set. Only one person may be performing at a time while the other rests. Team members do each run together.

    Justin was my partner. SO fun!

  • 2010 South Central Regionals Affiliate Team Competition WOD #3 Workout

    As a team of four (two men/two women), row for max distance in 24 minutes.

    Each athlete will perform 3 rounds of 2 minutes of rowing for maximum distance, with a continuously running clock. Only one athlete will be working at one time. There is one rower per team. Team members will switch off rowing every 2 minutes until everyone has rowed 3 times and the 24 minute limit is up.

    Our team: Bob/Erika/Tyler/Helen

    We placed 3rd with 6291m

    Hardest 6 minutes of my life... way to go team!

  • Ma 29.12. Workout

    A) OTM 10
    3-pos snatch

    2x20kg 2x25kg 2x27,5kg 2x30kg 2x32,5kg

    Tempauksen kanssa oon taas siinä pisteessä, että masennun ihan just. En vaan pääse eteenpäin! Toisaalta työpaikan tanko on niin paska, ettei ihmekään kun sen kanssa ei kehity.

    B) OTM 10
    3-pos clean+1xjerk

    2x30kg 2x35kg 2x40kg 2x45kg 2x50kg

    C) 5 kierrosta, 90s lepoa kierrosten välissä
    -8xhspu, koroketta pään alla arviolta 1-1,5 abmatin verran
    -8xpull up, ohut kumppari

    Ristus mikä reissu! Jouduin repimään oikeasti viimeisillä voimilla ihan väkisin, ei ihme et yläkroppa oli paskana seuraavana päivänä :D

    D) Keskivartaloa

    Hinkkasin vaan vähän vatsoja, kun olin finito

  • 1-5-15 Deadlifts Workout

    Deadlifts - 5x185, 5x225, 5x275, 5x315, 5x365, 5x405, 3x425, 2x455