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

  • Run Interval Workout

    1.25 mile run
    0.25 walk
    0.25 run

    Total: 19:12

  • 3-28-12 Workout

    For time:
    400M Run
    30 Pullups
    21 Wall Ball
    800M Run
    30 TTB
    21 Wall Ball
    400M Run
    30 Pullups
    21 Wall Ball

    10 wall ball, green pull-ups, knee ups

  • Run Interval Workout

    1200 meter run
    400 meter walk
    1200 meter run

  • ME: Push Press Workout

    2 x 115
    2 x 125
    1 x 135
    1 x 140
    1 x 150 (fail)
    1 x 145

  • min work Workout

    work 1 min

  • Body Weight FGB Workout

    4 Rounds

    1min-KBS
    1min-Push ups
    1min-Split jumps
    1min-AbMat
    1min-Burpee
    1min-Rest

    Yellow KBS & Rx everything else. Split Jumps are tricky! Think there were 10 reps missing somewhere....oh well. ;)

  • fun with box jumps Workout

    20 mins of twisty box jumps increasing reps each time

    2 mins upright row 25#

  • Elizabeth Workout

    21-15-9
    -Squat Clean (135/95)
    -Ring Dip

  • 9-18-2011 Park WOD Workout

    Park WOD:
    Run 200 meters
    50 Squats
    Run 200 meters
    20 American Kettle Bell Swings (52 LBs)
    Run 200 meters
    30 Squats
    15 American Kettle Bell Swings (52 LBs)
    Run 200 meters
    20 Squats
    Run 200 meters
    15 American Kettle Bell Swings (52 LBs)

    Then …
    300 Flutter Kicks (2x count)

  • Elizabeth Workout

    21-15-9
    -Squat Clean (135/95)
    -Ring Dip

    Went up 15 pounds and beat my last time by 3:02 minutes
    95 Eventually!