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

  • Murph Workout

    1 mile run
    100 Pull ups
    200 Push ups
    300 Squats
    1 mile run

  • WOD Workout

    30 Rounds for Distance

    30 seconds row
    30 seconds rest

    3621 meters

  • CFLBG 04-17-12 Workout

    Strength
    15:00 on the clock to develop a 1RM front squat.

    maxed at 190.5#

    Metcon
    AMRAP 12:00
    12x wall ball 20#
    12x pull ups
    12x Alternating jumping lunges (full hip extension on the jump)

    3 rounds plus 18 reps

  • 21-15-9 Workout

    21- 15 - 9
    Hand release pushups.
    Sit ups.
    Suomo deadlifts

  • Making Love on the Levee Workout

    Warmup group run to Levee

    Form into 2 person teams. You Go / I Go format

    Partner 1 = levee sprint then 10 pushups on top of levee, run back down and tag partner who is resting
    repeat for 7 rounds

    *When both partners have completed 7 rounds. They will run back to the gym as a 2 person team.

  • Partnered 120415 Mainsite WOD Workout

    10-9-8...1 ladder of:

    Chest to bar pull ups
    30" box jumps
    GHD Situps

    Made this a partner workout, one works while one rests

  • Annie Workout

    50-40-30-20-10 of:

    Double unders
    Ab mat Situps (non-anchored)

  • Back Squat Workout

    Back squat 1-1-1-1-1-1
    110kg
    130kg
    140kg
    145kg
    147.5kg
    150kg

  • Pullups / Box Jump / GHD Situp Workout

    Sunday 120415

    10-9-8-7-6-5-4-3-2-1 reps of the triplet:

    Chest-to-bar pull-up
    Box jump, 30 inch box
    GHD sit-up
    Rx'd : 16:45

    Done at Globo Gym. Could have been faster, but there was a 30 ft walk through machines to go from GHD / Box to the pullup bars. Started off with a ride to the gym (~1mi) then 20 min cybex. Cooldown and ride home.

    NEED TO REFOCUS ON REHAB AND RECOVERY!!!!!

  • Strength Workout

    A)
    Ring Strict Pull-ups
    Accumulate 25 Reps. Rest as needed.
    Option: Partner/Self Assisted Ring Pull-ups

    B)
    Strict Handstand Push-ups
    Accumulate 25 reps. Rest as needed.
    Option: Deficit, 0-3 pads, Box Pike, DB Z-Press