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

  • Nancy Workout

    5 Rounds for time:

    400M Run
    15 OHS #95/65

    Rd1 - #95
    Rd2 - #85
    Rd3 - #75
    Rd4 - #75
    Rd5 - #75

    Right arm was numb for 4 days down to the tip of my thumb after this workout. Work on shoulder mobility and ACTIVE SHOULDERS!!

  • Farmville Workout

    For Time
    100 DU's (Mod 2:1 singles)
    200m farmer's carry (45/25)
    75 DU's
    200m farmer's carry
    50 DU's
    200m farmer's carry
    25 DU's
    200m farmer's carry

    Optional post-wod
    50 ring dips in as few reps as possible.

  • Nasty Girls Workout

    ~11:30

  • 8-2-12 Thursday’s WOD Workout

    3 Rounds

    7 Front squats 185#

    21 KBS 2 p

    400m run

    15:30 something. Really shined on this one, did first 2 sets of FS unbroken, then 5 an 2 on last round.

  • Fun with Fran Workout

    Pre-Wod
    1RM Deadlifts (#230)
    5 - 60% @ #140
    5 - 65% @ #150
    5 - 70% @ #160

    WOD for time:
    21 Thrusters (95/65)
    21 Pullups
    8 minutes Mobility work
    15 Thrusters
    15 Pullups
    8 minutes Mobility work
    9 Thrusters
    9 Pullups

    3:06 + 2:05 +1:06 = 6:17

  • Snatch this Workout

    General Warmup
    500 meter row

    Mobility Session/Team Stretch

    Workout Specific Warmup
    5 x 3 of power snatch

    Workout
    For time:
    800 meter run
    30 snatches, 135 lbs (95 lbs)
    800 meter run

    Get ups and MB Box rotations

  • Cindy Workout

    AMRAP with 35lb vest
    5 Pull-ups
    10 Push-ups
    15 Squats

    10 rounds with vest
    2 rounds body weight

  • Rowing Mel (from wodshop.org) Workout

    Warmup:
    3 rounds:
    10 sec samson stretch each leg
    10 back extensions
    10 GHDs
    5 push ups
    10 pull ups
    10 OHS (45,95,115)

    WOD (Rowing Mel):
    4 rounds:
    Row 500m
    10 burpees
    10 push ups
    10 mountain climbers
    10 sit ups
    10 air squats

  • More Plates Workout

    5 Rounds for time:
    20 overhead barbell lunges @ 75#
    Run 200m
    15 clean and jerks @ 75#
    Run 200m
    10 GHD Situps
    Run 200m
    (32:35)

  • Farmville Workout

    For Time
    100 DU's (Mod 2:1 singles)
    200m farmer's carry (45/25)
    75 DU's
    200m farmer's carry
    50 DU's
    200m farmer's carry
    25 DU's
    200m farmer's carry

    Optional post-wod
    50 ring dips in as few reps as possible.