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

  • Run/HSPU Workout

    5 Rounds
    400 Meter run or row
    9 HSPU

  • Run/HSPU Workout

    5 Rounds
    400 Meter run or row
    9 HSPU

  • Station Workout Workout

    5 Burpees (Station 1)
    200m run
    10 V -ups (Station 2)
    200m run
    15 Bodyweight Squats (Station 3)

    AMRAP 25 min.

  • Schmall's Workout

    800m Run
    Then: 2 rounds
    50 burpee
    40 pull-up
    30 pistol squats (had to modify by holding a pole)
    20 KBS @ 1.5pood
    10 HSPU
    Then:
    800m Run

    For some reason, this WOD was horrible for me. I ran out of steam and couldn't regain.

  • Row, PC and jerk, high box jumps Workout

    10mins 85% aero
    Row 200m
    5 PC and jerk 135/95#
    5 box jump 30/24″ sd

  • Tabata This Workout

    Score is posted in Minutes because any other field wouldn't work to save. ARGH.

    Tabata Row ...6
    Rest 1 minute
    Tabata Squat ....11
    Rest 1 minute
    Tabata Pull-up ....3
    Rest 1 minute
    Tabata Push-up ....8
    Rest 1 minute
    Tabata Sit-up .....13

    Total 41

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
    Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

  • Saucy Little Bunny Workout

    “Saucy Little Bunny”
    3 rounds for time of:
    30 Push ups
    30 KB Swings (70, 53) Blue 35, attempted Red, switched to blue
    30 Cals on Rower

  • With a Twist Workout

    " With a Twist "
    5 Rounds For Time:
    6 Squat Clean Thrusters (135, 95) ....75lbs
    12 Burpees

    .

  • "McGhee" Workout

    30 min AMRAP:

    15 Push-ups
    9 Box jumps, 20 inch box
    275/ 185 pound Deadlift, 5 reps

    *scaled DL to 165, but did 15 pushups...because apparently I didn't know better!

  • 01.18.2012 WOD Workout

    Overhead Squats- 20 minutes to find your 3rm 115- This is sad, I should be better at this =[

    Rest, then;

    3 rounds for time

    15 OHS 95/65

    Run 200m

    30 KBS 1.5/1p

    Time is approximate, more than 11, less than 12 and I think it was on the low side of 11.