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

  • Tabata torture Workout

    Tabata: 20 seconds on 10 seconds off x 40 rounds.
    Complete all of one exercise before moving on to next one.

    Pushups (6)
    Squats (15)
    Burpees (5)
    Situps (11)
    Box Jumps @ 30" (6)

    Lowest number of reps in 20 seconds is the score for the exercise. Sum these for the total score.

  • Run-N-Jerk Workout

    Pre-WOD:
    20 minutes to work up to heavy Clean & Jerk

    WOD: 5 minute clock
    - 800 meter run
    - Clean & Jerk (135/95):max reps with time remaining

    Post WOD:
    -2X 1 minute weighted plank

    Record reps during WOD. Record a 1-rep C&J as a stat. 185lb C&J

  • Battle of the Beaches WOD 4 Workout

    3 Rounds for Time

    10 Deadlift @100
    20 Toes to Bar
    30 Double Unders

  • Party Girl Workout

    ” Party Girl “
    2 Rounds For Time:
    7 ring pulls 7 dips ( instead of muscle ups)
    14 Power Cleans (65)
    21 Burpees

  • 10.05.11 WOD Happy Birthday Cami Workout

    Happy 19th Birthday Cami

    5 Rounds for Time:

    10 Wallball 20/14

    10 KBS 1.5/1pood

    10 Box Step-up w/ KB

    100m Walk with KB in 1 hand (switch as needed)

    I felt like a slug all day and during this workout. I struggled through it. I'm thinking the pizza and ice cream on Tues. night wasn't doing me any favors!

    10 Pull-up

    And yes you have to walk back with the KB to start the next Round…..

  • OH/Front Squats Workout

    OH Squat
    3-3-3-3-3
    135,165,185,205,225(x2. Failed on last)

    Front Squat
    5-5-5-5
    135,165,185,225(x4. Failed on last)

  • Griff Workout

    "Griff"

    For time:
    Run 800 meters
    Run 400 meters backwards
    Run 800 meters
    Run 400 meters backwards

  • 10-06-2011 Workout

    1000M Run
    30 HSPU
    1000M Row

  • Run-N-Jerk Workout

    Pre-WOD:
    20 minutes to work up to heavy Clean & Jerk

    WOD: 5 minute clock
    - 800 meter run
    - Clean & Jerk (135/95):max reps with time remaining

    Post WOD:
    -2X 1 minute weighted plank

  • Brutal Workout

    10 Minute AMRAP

    -60 Bar Facing Burpee
    -30 O/H Squat (95/65) 15
    -10 CTB Pull Up mod with band

    Record total reps (1 round = 100 reps)

    Lost count somehow on the OH squats - may have done 20 - 25 reps