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

  • Tabata This Workout

    "Tabata This!"

    Tabata Row
    Rest 1 minute
    Tabata Squat
    Rest 1 minute
    Tabata Pull-up
    Rest 1 minute
    Tabata Push-up
    Rest 1 minute
    Tabata Sit-up

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
    Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

  • Double Under Bookends Workout

    150 double-unders
    6 rounds: 20 walking lunges, 10 burpees, 5 toes to bar
    150 double-unders

  • Dead Lifts and Box Jumps Workout

    1-1-1-1-1 deadlift @ 365lbs

    then…

    18-15-12-9-6-3
    deadlifts @ 205lbs
    box jumps @ 24"

  • 1 to 10 Pull-Ups and Standing Weighted Situps Workout

    1, 2, 3, 4, 5, 6, 7, 8, 9, 10
    pull-ups
    weighted sit-ups to standing (45/25)

    Grip strength was the limiter.

  • Run, Box Jumps Workout

    Run, Box Jumps

  • 5x3 C2B pull-ups with extra weight Strength

    5x3 weighted strict C2B pull-ups.

  • Saucy Little Bunny Workout

    30 push-ups (girl style)
    30 kettle bell swings w/white bell
    Row for 30 calories

  • Annie Workout

    There is no description for this WOD as it is stat.

    Result: 00:05:34

  • Fredag 1/9 2017 Strength

    Poweclean 3-3-3-3-3
    +
    Superset:x3
    Front squat x5
    Bench press x5

  • Run Workout

    1 mile run 9:03

    (blog excerpt)

    By the time I got to the run I was determined that I would run the entire thing without stopping. This is pretty freaking big for me because I sometimes have to walk on 800s. Let alone an entire mile.

    So we start out on the mile on the relatively cool and breezy morning and…it felt good. Huh? Running…felt…….good??? Yep. Amazingly, it did. I was giving this mile run everything I had. I was focusing on my breathing, my form and not stopping. I was really trying as hard as I could. Nevertheless, I kept going. When I rounded the curve of the last turn, I ran as hard as I could for the last 400 m (approx).

    1 mile run time: 9:03 pretty awful, huh?