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

  • 100-15 (8 AMRAP) Workout

    8 AMRAP
    - 100 singles jump rope
    - 15 wall ball shots

  • Kettlebell swings, squats and walks Workout

    3 rounds for time of:

    10 KB swings @ 45#
    10 squats, right
    25 farmer walk steps, right
    10 KB swings
    10 squats, left
    25 farmer walk steps, left
    Rest 45 sec. between rounds

  • Hang in there....or else! Workout

    WOD:
    For Time:

    75 Hang Power Snatches (Rx 75/45) - did 35
    - Do 3 burpees whenever you put the bar on the ground

    Post WOD:
    AMRAP in 2 minutes each
    Shoot throughs
    Sit Ups
    Ring Rows
    Total: 94

  • 05-06-11 WOD Deadlift Friday & DEATH By Burpees! Workout

    Deadlift:

    20min to reach:

    Advanced 5.5.3.3.1.1.1

    Int. 3.3.3.3.3

    Beg. 5.5.5

    Followed by:

    Death by Burpee

    add 1 rep on the minute until you can’t complete that number before the next minute starts.

    I actually enjoyed the deadlift portion. I had never tried to max out before and ended up surprising myself.

    65lbs - 5 reps
    85lbs - 5 reps
    105lbs - 5 reps
    125lbs - 5 reps
    165lbs - 5 reps
    185lbs - 2 reps

    I tried to follow the Advanced program but realized I had started too light. So, I kept on going with 5 reps. Now I have a good basis for next time.

    And I got through 9 rounds of the burpees. I disappointed myself because I had already decided when round 10 started that I wouldn't make it through so I went slow. And when time was called I had just finished 9 rounds and realized if I had hustled that I could have made it through 10 rounds. My mind sometimes the gets the best of me, so I need to work on that aspect. I will definitely push myself harder next time we do death by burpees and reach 10 and 11 rounds.

  • 05-06-11 WOD Deadlift Friday & DEATH By Burpees! Workout

    Deadlift:

    20min to reach:

    Advanced 5.5.3.3.1.1.1

    Int. 3.3.3.3.3

    Beg. 5.5.5

    Followed by:

    Death by Burpee

    add 1 rep on the minute until you can’t complete that number before the next minute starts.

    415lb 1 rep max (PR)

    13rds of Burpess +11

  • 05.05.11 WOD Workout

    Option 2

    20 min AMRAP

    5 Pull-up

    10 Dips

    15 KBS

    400m Run

    5& 1/2 rounds + 9KBS

  • 05-06-11 WOD Deadlift Friday & DEATH By Burpees! Workout

    Deadlift:

    20min to reach:

    Advanced 5.5.3.3.1.1.1 = 145, 165, 185, 205, 215, 225

    Followed by:

    Death by Burpee

    add 1 rep on the minute until you can’t complete that number before the next minute starts.
    Completed 11 rounds

  • The After Moth Workout

    WOD:
    For Time:

    75 Hang Power Snatches (45lbs)
    3 burpees whenever bar hits ground (Did 15 burpees)

    Post WOD:
    AMRAP in 2 minutes each
    Shoot throughs
    Sit Ups
    Ring Rows

  • 05-06-11 WOD Deadlift Friday & DEATH By Burpees! Workout

    Deadlift:

    20min to reach:

    Advanced 5.5.3.3.1.1.1 - Started at 145 ... ended at 255

    Int. 3.3.3.3.3

    Beg. 5.5.5

    Followed by:

    Death by Burpee

    add 1 rep on the minute until you can’t complete that number before the next minute starts.

    The deadlift part of this wod was so much FUN! Love it.

  • Toes to Bar, Wall Balls and Box Jumps AMRAP 20 Workout

    10 Toes To Bar
    15 Wall Balls @ 20lbs
    20 Box Jumps @ 28"

    AMRAP 20 minutes