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

  • Hump Day Thruster Workout

    ME Thruster - 125; failed 130 but think its doable. 20# PR but i havent done this in a long time!
    then:
    15 Min AMRAP
    15 Wallball 20/14lb
    10 Burpee to 45lb Plate
    50m Slamball Toss

    6 rounds even on AMRAP

  • Back and Shoots Workout

    Back Squats: 1/10;1/15;1/20

    295/225/310/225/315(fail)/185

    WOD: For Time
    30 HSPU
    30 Shoot Through
    30 T2B

  • chipper: run, rope, ring row, box jump, sit up, L sit, DU Workout

    Workout

    Run 1 lap
    3 rope climbs
    30 ring rows

    40 box jumps
    50 situps
    1 min L-sit
    100 double unders

    (24" box jump)
    (300 jumps instead of DU)

  • 08.08.11 WOD Workout

    For Time:

    10 HSPU

    15 Body Weight Deadlift

    25 Box Jump 24/20

    50 Pull-up

    75 Wallball 20/14

    100 Double Unders

    400m Run w/ Medball 20/14

    18 in box, had to walk out run a few times. Slow on PU's. Did not feel well today.

  • light fran, metcon from hell Workout

    Warm Up: run 400m/ light Fran (45, 35)/ run 400m

    Swod: REST DAY

    Met-Con:

    Perform 3 rounds of:

    DB Thrusters for 1 minute

    Rest :30

    Toes to Bar for 1 minute

    Rest :30

    double unders 1 minute

    Rest :30

    Burpees for 1 minute

    Rest :30

    HSPU round 1, Dips round 2, pushups round 3 for 1 minute

    Rest :30

    *Keep Score by Total Number of Reps Per Round

    Post total score to comments.

    BONUS: :60 seconds on/off partner alternating leg tosses for 10 minutes

    DB Thrusters- 24,23,26
    Knees to Bars- 7,12,7
    Double Unders- 6,11,12
    Burpees- 17,15,14
    HSPU (kickups)- 11
    Dips- 15
    Push Ups- 33

  • Grasshopper Workout

    WOD: For Time

    400 Meter Run

    30-20-10
    Box Jump/ jump over (24")
    Pull Up

    Sit Up

    400 Meter Run

    Post WOD
    1RM Weighted Pull Up
    1RM Weighted Ring Dip

  • WOD 8/10 Workout

    5 Rounds
    1 Press
    2 Push-Press
    3 Push-Jerk
    Rest as needed.
    Take no breaks between movements, only after each set.
    (85#-95#-115#-135#-145#)

    For Time
    3 Rounds
    20 Box Jumps (24/20) - 20''
    15 10 ft Wall Balls (20/14) - 16#
    10 Ring Rows

    FELT GREAT TODAY

  • RUN Workout

    3.47km
    Denkmalrunde

  • Jump & Run Workout

    Skill work - running to the beat of the metronome

    3 man teams
    Run 800m, 600m, 400m

    While team member runs, other two team members jump rope for 100 singles and rest.

    I ran 400m, 800m then 600m (glad I didn't have to do the 800m at the end).

    Times were as follows
    400 - 1:39.6
    800 - 3:47.2
    600 - 2.16.9

  • 12 Days of IF Workout

    1 Bear Crawl
    2 Deadlift (225/155)
    3 HSPU
    4 K2E
    5 C&J (155/105)
    6 Jumping sit ups
    7 Pull ups
    8 Burpees
    9 American KB Swing (53#)
    10 Double Unders
    11 Med ball clean
    12 Leg lifts

    • Got to 10th day, half way thru Jumping sit ups @ cutoff
    • Finished complete WOD