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

  • Alternative A Workout

    RUN:

    • 1k moderate
    • Rest 60s
    • 4x200m fast (45s rest btw)

    Rest 3min

    • 1k moderate
    • Rest 60s
    • 3x200m fast (45s rest btw)

    Rest 3min

    • 1k moderate
    • Rest 60s
    • 2x200m fast (rest 45s btw)

    Rest 3min

    • 1k moderate
    • Rest 60s
    • 200m fast

    DONE!!

  • CFFB Workout

    Complete 7 Rounds:

    3 Deadlifts
    3 Hang Power Cleans

    *Do not let go of the bar during the round. Count a penalty if you come off the bar.
    *Work up to the heaviest weight possible.
    *Rest as needed between rounds.
    *If you let go of the bar during the round count a penalty & immediately perform 5 burpees.

    135,155, 185 (my body weight) 165, 165, 165, 165, no drops

  • Random WOD Shop Workout

    100 push ups
    40 sit ups
    30 box jumps
    20 push ups
    10 pull ups
    100 burpees

    Day 48 of The Burpee Challenge

  • Shoulders Workout

    Shoulder Press: 5-5-5-5-5
    Push Press: 3-3-3-3-3
    Push Jerk: 1-1-1-1-1

    SP: 95-95-105-105-105
    PP: 115-125-125-135-135
    PJ: 135-145-155-165-175(f)

  • Jackie Workout

    1000m Row

    50 Thrusters 45#

    30 Pullups

    Day 46 of The Burpee Challenge

  • Double Under and Renegade Rows Workout

    50 double-unders
    10 renegade rows @ 45lbs

    5 rounds

  • Metcon Workout

    • 9 Min AMRAP of:
    Ring Muscle Ups 3 reps
    MB Wall Ball (12/9Kg) 12 reps

  • 07.28.2011 WOD 400m-KBS-HSPU Workout

    3 Rounds

    400m Run

    21 KBS 1.5/1pood

    12 HSPU

    Rest Then:

    20 Hollow Rock & Roll

    1 min Plank

    Let me preface this diatribe by saying I WAS doing HSPU with my hands on the ground and an Abmat under my head. Been doing that for months, thought I was Rxing WODs with HSPU. Life was good. Fast forward to today.
    All of a sudden, to Rx the HSPU, I must have a 25lb plate on each side of the Abmat to place my hands on, not to mention hands go on the INSIDE side of the hole. This is a whole new ballgame people, This adds 2 inches to the depth of your HSPU. I struggled like a Mother Fu@ker. Took me almost 20 minutes to finish. Moral of the story........2 inches makes a huge difference. Depth matters.

  • Chanclas Workout

    Chanclas
    25 Burpees
    25 Double-Unders (3:1)
    25 Handstand Push-Ups
    50 Air Squats
    50 Double-Unders
    50 Toes Thru Rings
    200m Run
    75 Double-Unders
    75 Push Press (65#/45#)

  • 15 - Love! Workout

    Every Minute on the minute

    1 - 5 min: 20 KB Swings (1.5/1.0pd)
    6 - 10 min: 15 Box Jumps (24/16)
    11-15 min: 15 WallBalls (20/14)

    Completed Round w/in the minute = 1 point
    Score total points before broken rep minute