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

  • Thruster Workout

    Thruster
    5-5-3-2-1-1

    Cash out:
    AMRAP in 7 minutes
    30 reps Thruster 45/75#
    30 reps Thruster 65/95#
    30 reps Thruster 85/115#

    Result: 175# PR / 49

  • 5-16-13 Mini Hero DT Workout

    Metcon:

    5 Rounds - 5xDL (155lbs), 5xClean (155lbs), 5xPress (155lbs)

    Time - 7:59

  • Fran plus Jump Rope Workout

    21 Thrusters
    21 Pull Ups
    50 Dubs (100 Singles)

    15 Thrusters
    15 Pull Ups
    75 Dubs (150 Singles)

    9 Thrusters
    9 Pull Ups
    100 Dubs (200 Singles)

    For the record I did much better than my last time doing Fran at the same weight and without the jump ropes. It just sucked terribly! I used the black and blue bands for the pull ups - which was bearable.

  • Grace Workout

    Warm Up
    10 TGU's each hand

    WOD
    For time
    30 clean and jerks (135/95)

    Post WOD:
    2 x 200m farmers carry- 70lb kb

  • Nicole Workout

    20 min. AMRAP:

    Run 400 meters
    Max rep Pull-ups

    Post total pull-up reps

    P.S. If you would like to pitch on a med ball for Dustin's birthday
    please try and bring some money today. I would like to get it
    ordered tomorrow. Thanks!

  • Grace Workout

    Warm Up
    10 TGU's each hand

    WOD
    For time
    30 clean and jerks (135/95)

    Post WOD:
    2 x 200m farmers carry- 53lb kb

  • extra lunch Workout

    20 Min EMOM (switch off)

    5 Back Squats #185
    2 Squat Cleans #185

  • AMRAP 8 Workout

    Day 30 of 100 Days of Burpees

    Strength:
    Front Squats:
    5 @ 80% 180
    2 @ 90% 205
    1x2 @ 100% 225

    WOD:
    AMRAP 8
    1,1...2,2...3,3,...
    Power Snatch 75#
    Push Press 75#

  • Mod Fight Gone Bad (2m) Workout

    2 rounds (15 sec between exercises)
    2m burpees
    2m rowing
    2m kb swings (35)
    2m lunges
    2m situps

    REALLY TOUGH! Very cardiovascular!

  • Strength Workout

    A,
    Skill (15 mins )
    Strict Ring/Box Dip
    - go through progression
    - floor assisted, on box, negative,
    - accumulate 30-40 quality reps

    B,
    Archer ring row
    3x8/8 reps
    90" rest between sets