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

  • Kelly Workout

    A- WU- 3 min jump rope + 10 burpees + 2 RNFT of: 30 Seconds each- Bear Crawl Forward/Back/Crab Walk Forward/Back

    B-
    "Kelly"
    5 RFT of:
    400M Run
    30 Box Jumps(24/20″)
    30 WallBall (20/14)
    40 Minute Cap

    Mods:
    Box jumps - 10" + 2 45# plates
    Wall ball - 12#

    Time:
    36:48 (might have been 36:38... don't remember. Total tracking fail - reasons why I need a WOD notebook)

    Absolutely wrecked after the workout, but wall balls are getting considerably better - linked 11 at a time at my max. Started mixing in step ups/downs for box jumps towards the end (also may have done 20 reps in the 4th round instead of 30, because I lost count). Hopefully next time I do Kelly I can do it Rx'ed. Brutal wind and light/moderate rain during the run... fun times! Feelin gooood right now.

  • Kelly Workout

    5 rounds

    400m run
    30 Box Jumps 24 inch
    30 Wall ball 10k

  • Endurance Class Workout

    For time

    50 KBS 53/35
    50 alt lunges
    50 push ups
    50 Air squats
    50 sit ups
    50 wall Balls 20/14
    50 T2B
    50 KB sumo deadlift high pull 53/35
    * 50 DU after each movement

  • Row - Burpee Workout

    Row 3000K
    15 burpees every 3 minutes

  • Cindy 5min AMRAP Workout

    Strength WOD:
    1 Rep Max Front Squat - 205 pounds

    Conditioning WOD:
    5min AMRAP
    5x Pullups
    10x Pushups
    15x Air Squats
    Immediately followed by
    5min AMRAP
    5x Strict Pullups
    10x Deficit Pushups
    15x Goblet Squats

  • 4.12.13 Workout

    3 Rounds

    800m run: Mod to 1000M row
    10 Burpees
    20 Hollow rocks
    30 Slamballs 30/20
    40 Mountain climbers(Ea. step = 1 rep)
    50 Air squats

    Time Cap was 40 mins. I continued and finished 30 secs over

  • 04.11.2013 Workout

    "Jorge"
    30 GHD Situps
    15 Squat clean (155/125)
    24 GHD Situps
    12 Squat clean
    18 GHD Situps
    9 Squat clean
    12 GHD Situps
    6 Squat clean
    6 GHD Situps
    3 Squat clean

    85#

  • 04.12.2013 Workout

    75 snatches @ 55#
    split into 25 power, 25 right split and 25 left split
    worked on technique

  • Partner up... Workout

    500 Air Squats / 250 per person
    400 Kb swings / 200 per person
    300 20lbs Slamball / 150 per person
    200 Push-ups / 100 per person
    100 Cal air dyne / 50 per person

    Partner with The Handyman...

  • 4-11-13 Sprint Intervals Workout

    Sprint Intervals:

    60m (flying) - 8x60m - on track - all done between 7.2 and 7.7 - finished with hurdle jumps