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

  • Fran Workout

    for Time: 21-15-19
    - Thruster (95,65)
    - Pull Up

    AFTER PARTY:
    3 Rounds:
    - 1 minute Plank
    - 30 Sit Up

  • 9-12-11 Workout

    4 Rounds for time:
    30 DU
    400M Run

  • Supplemental WOD 2 Workout

    Tabata
    -Air Squats
    -Push ups
    -Lunges
    -Sit ups

  • ButterflyPullUps : Idrus Box Workout

    Skills Practice: Butterfly Pullups

  • 6-23-2011 Workout

    15 Min. AMRAP

    5 Pullups (Strict)
    10 Pushups
    15 Burpees
    400M Run

  • Main site 9/12/11 Workout

    4 RFT of:
    400y run
    15 thrusters @ 95lb.
    15 pull ups

    18:06

  • Skill Work - Squat Clean/HSPU Workout

    Squat Clean (3 rounds of 10 reps at 120lbs)
    Hand Stand Pushups (3 rounds of 8 reps)

  • Skill Day - Muscle-Up/Ring Dips Workout

    Muscle-Up Work
    Ring Dips (3 rounds of 10 reps)

  • Fran Fran Workout

    for Time: 21-15-9-9-15-21
    - Thruster (95)
    - Pull Up

    Hit up big fat Fran today up and back down. First part went ok, then the wheels shot off.

  • Want Better Pull Ups? Here's How Workout

    Holy crap this was a doozy! Our coach, Alan, got this workout from a buddy of his who is a retired Seal.

    The point of this auxiliary exercise, other than making me feel like less of a man, is to increase our pull ups reps. After one morning of it, I can definitely see where it will help.

    Resistance Training:
    Banded Bench Press
    Black Band, Double Knotted
    10 rounds, 2 reps per round
    35 LBs

    Extras:
    21-18-15-12-9-6-3*
    Pull Ups

    Between each set, do the following^:
    20 Push Ups
    20 Sit Ups
    20 Squats

    *If you do not get all the pull ups unbroken, you must do 5 burpees for each break you take
    ^The actual workout is 50 reps of each (push ups, sit ups, squats) between sets, but we're working up to that.

    Also, the pull ups need to be hard to do. So, if you can easily crank out 21 pull ups, you need to slap on a weight vest (Alan did it with a 20 LBs vest) or, if you use a band for pull ups, select a band that still makes it a challenge to get the 21 (or whatever number) in a row.

    Penalties
    I did 30 burpees as I took 2 breaks during the 21 set and then 1 break in each set for 18, 15, 12, 9.