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

  • Rowy Burps Workout

    WOD:
    - 1000 Meter Row
    - 30 Burpees

    Post WOD:
    - Tabata Sit Up

  • Rest Day Workout

    Time to reload!

  • Nicole Workout

    20min AMRAP
    400m run
    Max effort Pull- ups

    As many pull-ups as possible without letting go of the bar or having your feet touch the ground. When you drop off bar, run 400m and return to pull-ups.
    Score equals the combined number of pull-ups completed.

  • “Morrison” Workout

    “Morrison”

    50-40-30-20 and 10 rep rounds of:
    Wall ball shots, 20/14 pound ball
    Box jump, 24/20 inch box
    Kettlebell swings, 1.5/1 pood

    This was one of the hardest workouts in a while for me. Every rep of every exercise hurt. I was happy to just finish today.

  • “Morrison” Workout

    50-40-30-20 and 10 rep rounds of:
    Wall ball shots, 20/14 pound ball
    Box jump, 24/20 inch box
    Kettlebell swings, 1.5/1 pood

    This one was tuff but im happy with my time. I could definitely feel the soreness from yesterdays FRANtastic wod.

  • Lactic Monday Workout

    30w/30h/30r of the following

    Push Press/ hold overhead (65/95)
    G. Squat/ wall sit (35/53)
    Burpees/ Plank
    Double KB cleans/rack hold (35/53)

    Stay on the same station for all rounds before switching stations
    Take one minute break between stations

  • Morrison Workout

    Squat L-8 120x 15

    50-40-30-20 and 10 rep rounds of:

    Wall ball shots, 20/14 pound ball @10' mark
    Box jump, 24/20 inch box @24"
    Kettlebell swings, 1.5/1 pood

  • “Morrison” Workout

    50-40-30-20 and 10 rep rounds of:
    Wall ball shots, 20/14 pound ball
    Box jump, 24/20 inch box
    Kettlebell swings, 1.5/1 pood
    Personal record for me since I've never done this bad boy!!

  • Heavy Push Press & Dead Lift Workout

    Pre-WOD: For Time-
    30, 20, 10 Double Under (x2 singles) & Sit Ups

    time = 5:55

    WOD: Go for Heavy not for Speed
    5 Rounds For Time-

    5 Push Press (75)
    5 Dead Lift (155)

    time: 3:46

    Post WOD:
    Weighted Planks (45)

  • 7-6-2011 Workout

    3 Rounds for time:
    800M Run
    50M #45 OH Lunge
    30 Ring Dips