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

  • Oly Lifting + Sprinting Workout

    Skill
    Snatch - 64kg
    C&J - 80kg

    Strength
    3-3-3-1 Front Squats
    (90kg - 100kg - 110kg - 120kg)
    3x5 Weighted Pullups (25kg)

    Midline/Core
    3x10 Back Extensions (15kg)
    Tabata Weighted Plank Hold (20kg)

    Sprinting/Running
    800m Run + Sprint drills + Dynamic stretching (Warm-up)
    Sprints - 3x20m, 3x40m,
    5xMax Effort Standing Triple Jumps
    800m Run + Static Stretching (Cooldown)

  • Wallball, KB Swings, Burpees Workout

    21-15-9 reps for time of:

    Wallball shots, 14 pound ball
    KB swings, 20 kg
    Burpees

  • 15-12-9 of Dumbell Thrusters (45 lb dumbells) + MUs Workout

    M/ 39/ 136 lbs/ 5'-6"
    I started this as Rx, but pulled my lower back in the middle and then after a little stop due to a lot of pain, switched to VERY slow burpees for Thrusters and finished all MUs. My back is in PAIN.. I was feeling fine, and wawrmed up for almost 30 minutes.. I was super warm and hot and ready. First 15 reps of both felt fine, but after the next 8-9 reps of Thrusters, I got a suddern tweek in my lower back and it was all over from there. I finished in like 9:30
    I took a hot steam, stretched out a lot on the foam roller and took a hot shower... still today in a lot of pain.

  • OHS, BurpeeC2B, DU Workout

    3 Rounds

    15 Overhead squats 135/95 (MOD: 50#)
    15 Burpee C2b pull ups (MOD: Burpee Pullups and Ring Rows)
    50 Double unders

    This was horrible for me, lol. First time doing 50# OHS in a wod, so I'm happy about that. The Burpee Pullups were just to hard today. I did 5-6 in the beginning of the first 2 rounds then did ring rows for the rest. I'm not liking my new rope either, it seems too heavy. Think I'm going to have to get another lighter one...

    21 something I think

  • long all day bike ride with Kendall Workout

    Kendall and I rode our bikes all over Brooklyn, across the Brooklyn Bridge, into Manhattan and then back into Brooklyn and all over back home. A long sweaty and fun day out with my favorite co-pilots. GREAT big adventure... our longest trip out so far... by far.
    Probably about 8-10 miles of hilly fun riding.

  • Step & Press Workout

    STRENGTH:
    Bench Press 5-5-5-5-5 135-185-205(4)-195

    WOD:
    21-15-9-15-21
    • Weighted Step-Ups on 20-In Box (95/65)
    • Push Press (95/65)

  • DT Workout

    5 Rounds For Time: 26:36
    • 12 Deadlifts (155/115)
    • 9 Hang Power Cleans (155/115)
    • 6 Push Jerks (155/115)

    As soon as you finish WOD run 1 Mile for time. You will have a time for the WOD and a time for your mile. 8:38

  • The Lesser of Two Evils Workout

    WOD A: 6 rounds, 1 dip
    16-Minute AMRAP:
    • 4 HSPU
    • 8 Ring Dips
    • 12 Kettle Bell Snatch (6 each hand-35/26)
    • 16 Double Unders
    Rest Exactly 5 Minutes

    WOD B: 99 reps
    8-Minute AMRAP:
    • Kettlebell Swings (53/35)

  • Row Over Helen Workout

    For Time:

    BUY-IN: 500m Row

    3 Rounds:
    • 400 Meter Run
    • 21 Kettlebell Swings (53/35)
    • 12 Pull-Ups

    CASH-OUT: 500m Row

    Time includes the Buy-In and Cash-Out.

  • Omar Workout

    For Time:

    • 10 Thrusters (95/65)
    • 15 Bar-facing Burpees
    • 20 Thrusters (95/65)
    • 25 Bar-facing Burpees
    • 30 Thrusters (95/65)
    • 35 Bar-facing Burpees