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

  • WHITE Workout

    5 ROUNDS-
    3 15' Rope scents
    10 toes to bar
    21 overhead walking lunges
    400 m run

    Only got to do 3 rounds since the room was needed tonight

  • Pull-ups, Push Presses Workout

    5 rounds for time:

    10x pull ups
    10x push presses 115#

  • Murph Workout

    Murph

    Run 1mi

    100 pull-ups (used blue band)

    200 (pushups-MOD to the knees)

    300 Squats

    Run 1mi

    Did 20 rounds of Cindy to break it up

    Tried to pace myself to make sure I could finish.. My first time doing Murph. I should have been a little faster with the Cindy.. next time :)

  • Sean's B-Day WOD Workout

    1200 M run
    40 double unders
    30 box jumps (20")
    20 KBSDLHP (1.5 pood)
    10 HSPU

    800 M run
    40 double unders
    30 box jumps (20")
    20 KBSDLHP (1.5 pood)
    10 HSPU

    400 M run
    40 double unders
    30 box jumps (20")
    20 KBSDLHP (1.5 pood)
    10 HSPU

  • 28.3.-14 Workout

    Snatch 4x6 (n. 70% )

    Back squat 4x6 (n. 70%)

    MetCon:

    "Helen"

    n. 400m run + rappuset
    21 kb swing 32kg
    12 pul ups

    3 rounds for time

  • Dirty Thirty Workout

    For time.

    For time:
    30 Box jumps (24"),
    30 Jumping pull-ups,
    30 Kettlebell swings (35lbs),
    Walking Lunge 50 steps,
    30 Knees to elbows,
    30 Push press (45lbs),
    30 Back extensions,
    30 Wall ball shots (14lb/10ft)
    30 Burpees,
    30 Double unders.

    Next time around I'll do the Filthy Fifty!

  • Deadlift fun Workout

    WOD: 5-5-3-3-1-1-1 Deadlifts

    95(5)-115(5)-135(3)-145(3)-150(1)-155(1)-160(1)-165(1)-170(1)

    Very frustrating. Failed at 165 and 170 1-2 times each before making it. Couldn't pick up 175 after 3 attempts, even though I PR'd with it 2 weeks ago.

  • Untitled Workout

    Men WOD:

    Split Jerk 10x135 10x155 10x160 10x170 10x175(PR)
    Back Squat 10x185 10x185 10x185 10x185 10x185
    Power Clean 30x95(working of the shrug and triple extension)
    DB Box Step-up 10x35 10x35

    Ladies WOD:

    Find 1RM max on deadlift in 15 min
    Carly 155(PR)/Amy 155(PR)/Shelley 125(PR)

    Then--
    200 Jumping Jacks
    150 Airsquats
    100 Sit ups
    50 Overhead Plate Lunge (25 each)
    25 KTE

  • shoulder press Workout

    There is no description for this WOD as it is stat.

  • Infantryman-Inspired by NLI Workout

    Strength: 5x5 deadlifts @ 75% of 1 rep max. Alternate with 5x10 GHD sit ups.

    WOD: This workout has a 9 minute time cap. 200m run with sandbag(50#/25#), mandatory 2 minute rest; then 3 rounds of 10 box steps (20") with sandbag, 10 elevated push ups, 10 deadlifts (185#/115#).

    Note:

    Strength: 1x5 @ 135, 1x5 @ 185, 1x5 @ 195 (alternated each set with abmat sit ups)

    WOD: 25# sandbag, 15" box, 115# deadlift
    (completed 2 full rounds plus 25 reps) - timed out