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's Bitchy Sister Workout

    Lantern Run
    21 Thrusters
    21 Pullups
    Legion Run
    15 Thrusters
    15 Pullups
    Stoplight Run
    9 Thrusters
    9 Pullups

  • GW Donkey kong Workout

    21-15-9
    Burpee
    KB Swing 1.5pood
    Box Jump
    (13:40)

  • Mid-Summer Classic Workout

    Shoulder Press
    5 @ 75% of 1RM (95)
    5 @ 80% of 1RM (100)
    5+ @ 85% of 1RM (9 reps at 105)

    WOD
    For time (12 min. cap)
    10 Rounds:
    15 Pushups
    100M Sprint

    missed the cap by 5 seconds... but I did get my first muscle up!

  • Linda Workout

    10-9-8-7-6-5-4-3-2-1 reps of the triplet:

    Deadlift: 1 1/2 body weight
    Bench press: body weight
    Clean: 3/4 body weight

  • Front Squat Workout

    Front Squat 3x3

    185, 195, 205

    Not super hard, but didn't go very low and had trouble keeping elbows high and having a comfortable place on the front of shoulders to place barbell.

  • 50 wallball+25 T2b, 40 Wallball+20 T2B, 30 wallball+15 T2B, 20 wallball+10 T2B, 10 wallball+5 T2B Workout

    For time:
    50 Wall ball shots, 20 pound ball
    25 Toes-to-bar
    40 Wall ball shots, 20 pound ball
    20 Toes-to-bar
    30 Wall ball shots, 20 pound ball
    15 Toes-to-bar
    20 Wall ball shots, 20 pound ball
    10 Toes-to-bar
    10 Wall ball shots, 20 pound ball
    5 Toes-to-bar
    M/ 38/ 134 lbs/ 5'-6"
    As Rx: 13:15
    My body was a bit tight and sore from a lot of OHS the day before.. I PRd a lot, both in max weight as well as first time doing 15 BW OHS at 135 lbs.

    This was a good WOD... (I did toes to rings not bar) I should have listened to the advise of trying to break up the sets a little more conservatively in the wallballs.. they TAX me pretty quickly.
    I did 20 at first but then started messing up with my catch and where I was receiving it. I soon after that started to stop whenever the real brun was hitting to allow for a quick rest and then back on them for another 10 reps or so.
    I did toes to rings and I'm pretty good at them and T2B so they went pretty quickly.
    Good WOD.
    I was curious about how the time would play out.. I mean my shoulders and legs were already tight to begin the WOD from yesterday... but Post WOD, I felt much looser, except that my quads were sore and tired.

  • Nasty Girls Workout

    WOD:
    3 Rounds for time:

    50 Air Squats
    7 Muscle Ups (Rx)
    10 Hang Cleans (Rx 135)

  • Back Squat Workout

    Back Squats - 1RM at 380lbs:

    -5 @ 75% of 1RM.
    -5 @ 80% of 1RM.
    -5+ @ 85% of 1RM

  • Rope climbs, kettlebell swings, runs Workout

    3 rounds for time

    4x rope climbs 15 feet
    21x kb swings 53#
    400 m run

    rope climbs dominated me. yikes.

  • Nasty Girls Workout

    Back Squats:
    -5 @ 75% of 1RM. 115
    -5 @ 80% of 1RM. 125
    -5+ @ 85% of 1RM 130

    Metcon: "Nasty Girls"
    3 rounds for time:
    -50 air squats
    -7 muscle ups (sub: 7 c2b pullups and 7 ring dips)
    -10 hang power cleans (75)
    11:00 min flat.