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

  • Back Squat Strength

    79%/4
    84%/1
    79%/4
    87%/1
    79%/4
    90%/1

  • Triple 3 Workout

    For time:
    3000m row
    300 DU
    3mile run

  • 3/7/19 Workout

    Warm up(0:00-10:00)
    10 knuckle draggers
    10 pvc pass through

    10 inchworms
    10 pvc halo

    10 banded walks
    10 pvc press

    10 Turkish get ups

    Mobility(10:00-15:00)
    1:00 min couch stretch per
    :30 sec shoulder distraction

    Pointers/Skill(15:00-20:00)
    single/double unders-wrist in front, control the pace,
    shoulder to overhead- use hips to drive dumbbells

    Weightlifting(15)
    1rm strict press

    Fittrain(20)
    6rds
    200m run
    80 single unders) challenge up-40 du's
    10 shoulder to overhead 50/30-challenge up 90/60

    Opt(12)
    3x5 ghdsu
    3x5 bk ext

    FT Float
    3rds
    7 strict hspu
    7 toe to bar

    Finisher
    40 w-raise
    80 knee tap crunch
    1:00 min chest opener

  • 06-27-2011 WOD Workout

    Back Squat Challenge-Lift 5

    Then:

    50 Double Unders “Buy In” 3xSingles

    10.9.8.7.6.5.4.3.2.1

    Burpee Box Jump 24/20

    Burpee Pull-up

    50 Double Unders “Cash Out” 3xSingles

    Burpees really break my rhythm, need to stay focused and take fewer breaks. Not pleased with my continued lack of DUs, but they're slowly getting better.

  • Murph Workout

    Run 1 mile
    100 pull ups
    200 push up
    300 squat
    Run 1 mile

    w/ 20# Weighted Pack

    20 sets of 5/10/15

  • TUESDAY FOD 20120417 Workout

    Cuban Sandwich:

    For time complete:

    800m Run
    30 Punches
    20 DUB's or 368,000 Singles
    20 Clean and Press 135/95
    4 200m Sprints
    10 Inverted Burpees

  • Back Squat Workout

    Back Squat - 5 Across
    5 @ 140 lbs
    5 @ 145
    5 @ 155

    3 Rounds NFT
    10 Front Squats @ 95 lbs
    15 pull ups (thin green band)

  • Overhead Squat Workout

    3 Behind neck push press to 3 overhead squats

    3x3 Overhead Squats
    1@ 65 lbs
    1@55
    1@65
    1@75
    1@85

    10 Min AMRAP
    30 Double Unders
    15 Overhead Squats @basically 50lbs
    3 full rounds + 30 DU and 5OH

  • Annie Workout

    Turkish Getup to Windwmill @ 20lbs

    "Annnie"
    50-40-30-20-10
    Double Unders
    Situps

    11:53 Not good

  • Elizabeth Workout

    21-15-9 reps of :

    Clean 135 pounds
    Ring dips for time:

    Subbed bar dips for ring dips