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

  • 21 - 15 - 9 Workout

    A. Complete in under 8 minutes to proceed to WOD B

    Dead Lifts - 225 lbs
    Wall Ball Shots - 20lbs

    7:04

    B.

    Front Squat - 95 lbs
    Kettle Bell Swings - 35 lbs

    4:48

  • 10 Minute Amrap Workout

    20 Walking Lunges
    20 Toes To Bar / Knees to Chest
    20 Double Unders

  • Annie Workout

    50, 40, 30, 20, 10

    Double Unders / Singles (Double count)
    Abmats - (no abmat..ouch...)

    Buy In:
    Front Rack
    Front Squat
    3x3 with a 3 sec hold. 135 / 155 / 185

    Cash Out:
    Box Jump Competition - 1st to 20 on 20" Box

    ROUND 1

    Amy vs Hannah - (Amy)
    Allison vs Brandi - (Allison)
    Ellen vs Ansley - (Ellen)
    Callie vs Kriston - (Kriston)
    Josh vs Justin - (TIE - Redo on Thursday 4/25/2013)

    ROUND 2

    Ellen vs Kriston - (Ellen)
    Allison vs Amy - (Allison)

    ROUND 3

    Ellen vs Allison - (Ellen) (20 - 17)

    1 Hill Sprint in the RAIN :-)

  • 13.2 HELL Workout

    10 Minute Amrap

    5 Shoulder to Overhead - 115 lbs
    10 Dead Lifts - 115 lbs
    15 Box Jumps - 24"

  • 1R4T Workout

    60 Abmats
    40 Double Unders
    20 Toes To Bar
    800 Meter Run
    20 Toes To Bar
    40 Double Unders
    60 Abmats

  • SHAMWOD - 30 Minute Amrap Workout

    1 Round = 1

    7 Pull Ups
    14 Push Ups
    21 Air Squats

    Green Team:
    Jodi & Ellen - 19

    Dawgs Team:
    Josh & Al - 21 + 25

    *Jodi

  • Max Reps - 2 Min Workout

    Do each one for 2 Minutes

    Rowing - 479 Meters
    Wall Ball Shots - 20lb - 50
    Kettle Bell Swings - 35lbs - 50
    Double Unders - 69
    Abmats - 55
    Push Ups - 76
    Pull Ups - 21
    Box Jumps - 24" - 34
    Burpees - 30

  • 4R4T Workout

    5 Clean and Jerk - 135 lbs
    10 Pull Ups
    15 Jumping Air Squats

  • RushFit Core Workout

    30 TGUs @ 25#

    RushFit Core Training

    3 sets of 20 knee raises

  • ½ Murph Workout

    ½ Mile Run
    50 Pull Ups
    100 Push Ups
    150 Air Squats
    ½ Mile Run