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

  • Lynne Workout

    5 rounds for max reps

    Max rep bench press, body weight (135)
    Max rep pull-ups (kipping)

    8/20, 6/19, 6/18, 5/15, 5/17
    Total= 119

  • Nate Workout

    AMRAP in 20min. of:

    2 muscle ups
    4 HSPU
    8 KB swings 1.5pd

  • Row, Thrusters Workout

    Row 250M
    7 Thrusters (105 lbs)

    5 Rounds

    RX was 135 lbs - a little heavy still for me. BUT - I could have done 110 or 115 -- just need to get through that mental block I have when it comes to lifting!!

  • Triple 6 (M) Workout

    S/S:

    6 dips (did not use rings, used weight bench)
    6 push ups (x-games style- hands off ground)
    6 rows

    6 rounds

  • RED Workout

    3 Rounds

    • 50 Claps over the bar
    • 40 Squats
    • 30 TTB
    • 20 KB Swings 55/35
    • 10 Clapping Push-Ups

  • SOS - Lowest Score Wins! Workout

    160 Double Under
    60 Pull-Up
    60 Back Squat (95/75)
    60 KB Swing (1.5/1)

    Partition however you like. Each time that you stop a movement before completing that exercise, you do 3 burpees. For example, if you do your pull-ups in a 30-15-10-5 scheme, then you would have to do 3 burpees immediately after you completed 30, after 15, and after 10...for a total of 9 burpees.

    Oh yeah, if you miss a double under...you got it...3 burpees! The goal is to go as many repetitions as possible in each exercise...unbroken.

    Like in golf, the lowest number of burpees wins.

    30 Minute Time Limit

    I subbed 3:1 SU for DU. Otherwise, I would have been doing Burpees the entire freaking workout!

  • Deadlift, burpees, squats Workout

    AMRAP in 10 min. of:

    5 Deadlifts @ 155#
    10 burpees
    15 squats

    4 rounds + 10 burpees

  • K2E, Push-ups, Pull-Ups, Squats AMRAP 20 Workout

    6 Knees to Elbows
    8 Push-Ups
    10 Pull-Ups
    12 Air Squats

    AMRAP 20

  • 1-29-15 Back Squats, DL, Hng CLns, Row Workout

    1000m row - 3:48
    Back Squats - 3x185, 3x225, 3x275, 3x295, 3x315, 3x335, 3x355
    DL - 3x225, 3x275, 3x315, 3x365, 3x405
    4 Rnds - 5 HC (175lbs), 5 Bk Squats (265), 5 DL (315)

  • 9/1/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    10 halos
    20 mclimbers
    3 push ups

    Metcon/Metcon-comp(12)
    4rds
    15 goblet squat 30/20-*45/35
    25 cal row/airdyne

    bench/strict/ohs(15)
    4x2

    Finisher
    stretch and roll any hotspots
    100 bicycles