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

  • Cindy Workout

    WOD: As many rounds as possible of
    - 5 Pull Ups
    - 10 Push Ups
    - 15 Squats

    I've had a hellish week and totally lost my killer instinct after about 10 rounds. The good news though is that I performed all sets near perfect. Most of it was unbroken and I am particularly proud of the pull ups. I actually lifted myself from hanging every time and never broke a set.

  • Unbroken Pull-Ups, Squats Workout

    Pre WOD:
    - Cycling 10 minutes

    WOD: As many reps as possible in 5 rounds. Stop when the set is broken.
    - 14, 20
    - 10, 20
    - 4, 14
    - 5, 20
    - 5, 20

    Post WOD:
    - Cycling 10 minutes
    - 3 rounds of 10 KB Swing, 5*2 KB 1RM Swing

    Wasn't happy with my performance today. Should have done many more reps but some days...

  • Elizabeth Workout

    for Time:
    21-15-9

    -Squat Clean (135/95)
    -Ring Dip

    Post WOD:
    40 T2B

  • Fight Gone Bad Workout

    In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

    • Wall-ball: 20 pound ball, 10 ft target. (Reps)
    • Sumo deadlift high-pull: 75 pounds (Reps)
    • Box Jump: 20" box (Reps)
    • Push-press: 75 pounds (Reps)
    • Row: calories (Calories)

    The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

  • Lynne Workout

    5 rounds for max reps. There is NO time component to this WOD.

    • Bodyweight bench press (e.g., same amount on bar as you weigh)
    • Pullups

    Only made it through three rounds before my hand tore so had to call it quits. I've never finished this workout.

    Round 1: 25 reps bench press at 175 lbs, 46 pull-ups
    Round 2: 19 reps bench press at 175 lbs, 35 pull-ups
    Round 3: 16 reps bench press at 175 lbs, 41 pull-ups

  • Fight Gone Bad Workout

    RX Imported.

  • DT Imported Workout

    5 Rounds For Time:

    -12 Dead Lift (155/105)
    - 9 Hang Clean
    - 6 Push Press

  • 30-20-10 Sit Ups & Back Extensions Workout

    Pre WOD:
    - Cycling

    WOD: 30-20-10
    - Back Extensions
    - Sit Ups

  • Slug Bug Workout

    For Time: 21-15-9
    Bench Press (Body Weight) 210...thought it was 200...ooops
    Pull Up

    I screwed up and went to light for body weight. I went 175 and afterwards noticed that I weighed 181. To make up for it I did another round at 185 but brought the reps down to 9-7-5.

    First round was 4:47 or something like that.

  • Diane Workout

    For Time
    21-15-9

    Dead Lifts (Rx 225)
    Hand Stand Pushups

    Post WOD:
    50 T2B (few rounds as possible)