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

  • Amy Workout

    5 Push Jerks [M: 135, F: 95]
    10 Pull Ups
    15 Box Jumps
    200m Sandbag Run [M: 20, F: 10]

    This was brutal. The cut-off time was 20min but I was out on the last "run" during that.

  • Jackie Workout

    For time:
    Row 1,000mts (1K)
    50 Thrusters of 45lbs (empty bar)
    30 Pull ups

    Flippin 'eck - under 8 mins for federicoquiroz - awesome!!!

  • Nutts Workout

    10 HSPU
    15 deadlifts 250 lbs.
    25 box jumps 30"
    50 pullups
    100 wall ball shots, 20 lbs.
    200 double unders
    400m with 45lb plate

  • Helen Workout

    3 rounds for time:

    Run 400m
    21 kettlebell swings - with 20kg kettlebell
    12 pull ups

    14m 10 s

    Now off for a well earned rest

  • Helen Workout

    3 rounds for time:

    400mts run
    21 Kettlebell swings 55lbs (1.5Pood)
    12 Pul-ups

    400mt run was in a -not so inclined- hill, but never the less INCLINED, and also it was like a touch and go back (forced full stop), not like running around a building or track or something

    Time:
    10:49

    Las time I did Helen was in 9:28 in January but was at a different gym where the run was totally flat and the pullup bars where outside on the street so no losing time going into the gym and all.. BUT STILL... need to improve that crappy ass time!

  • Cindy Workout

    5 pull-ups
    10 push-ups
    15 Body Squats

  • Wall Balls and Double Unders Workout

    50-40-30-20-10
    Wall balls
    Double unders

  • Box/Garden edge jumps Workout

    100 Box/Garden edge jumps
    100 Double leg raisers
    100 Side to side situps

  • Weighted Tabata - Mainsite SUNDAY 101128 Workout

    Tabata Weighted pull-up, 30 pound dumbbell
    Rest 1 minute
    Tabata Weighted squat, 45 pound plate
    Rest 1 minute
    Tabata Weighted ring dip, 30 pound dumbbell
    Rest 1 minute
    Tabata Deadlift, 165 pound barbelll

    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.

    Score:
    Pullups 3
    Squats 8
    Ring dips 1
    Deadlift 4
    TOTAL 15

    not too bad I guess... it left me sore everywhere though haha

  • Diane Workout

    21-15-9 reps of:
    225 pound Deadlift
    Handstand push-ups

    Scaled down to 80k deadlift and bench pushups.

    Completed in 8:18. Form suffered a bit towards the end on the DLs so ended up feeling it a bit in my lower back.