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

  • Karen Workout

    150 wall balls for time.

    Time: 9:58

  • Karen Workout

    For time:
    150 Wallball shots, 20 pound ball

  • 1/12/13 Pain Clinic Workout

    AMRAP 6 min ciruits (Kelly was my partner)
    burpee/boxjumps...I used the little box
    2.5 min recovery
    Row 250 meter/ slamball 10lbs
    2.5 min recovery
    Overhead press (used 45lb bar)x10/dead hang
    2.5 min recovery
    pullups (green band) x 8/ plank

  • "JT" Workout

    For Time:

    21-15-9 Reps of:

    -HSPU (sitting shoulder press - 65lb)
    -Ring Dip
    -Push up

    Used dip station today.

  • 01.11.13 WOD Workout

    For time 5 rounds

    40 Double unders

    15 Burpees @preggo zero count burpees

    15 KBS 1.5/1p

    15 Deadlift 135/95

    1 15ft rope ascent @mod Floor to standing x3

    Had baby brain and lost my double unders for over a minute in round 4. They came back but that was scary!

  • Double Under/Pullup Couplet Workout

    Skill
    Snatch off blocks + C&J off blocks
    Two rounds of: 7 Ring "Lowers" from an inverted hang + 15 Deficit Pushups
    Core killer!

    Strength
    4-4-3-3-2-2-2-1 Back Squats
    90kg - 100kg - 110kg - 120kg PR (by default)

    WOD
    30-20-10 reps for time of:
    Double Unders
    Pullups
    My forearms were fried going into the double unders after the pullups!

    Endurance
    2x400m Run (1 min rest)
    1:20 - 1:27

  • Workout 4 Workout

    see photo

  • 1-12-2013 Workout

    OH Press Strict #165x5x5
    Weighted Ring Dips #53x5x5

  • Dating Sage Workout

    5 rounds for time of:
    10 Snatches (95 lbs/ 65 lbs)
    15 Pull-ups
    20 Thrusters (75 lbs/ 55 lbs)

  • Light Run Workout

    5 Mile Light Run not timed