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

  • 09.23.11 WOD Deadlift Friday! Workout

    5 Rounds
    10 Bodyweight Deadlift @ 200#
    15 Kettlebell Swing 1.5pood
    30 Double Unders
    rest 5 min then
    3 Rounds
    1 min ABMAT
    1 min Plank Hold

    Felt good with this! I was happy to RX, took longer than I wanted but finishing is finishing :) BWDL is 200 lbs. I got 112 reps total through the ABMATs.

  • Gymnastics + conditioning Workout

    140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 3x1

    2.Conditioning
    Basic conditioning progression: workout 4
    For 45-90 min:
    15 min bike
    15 min row
    *Every 15 min do 30 s. tuck hang + 10 push ups
    - 75 min
    - 4 rounds + 10 min bike
    - HR 124/146

  • Row-4x6min Workout

    -Rest 3min between sets
    -Pulse 140-160bpm

  • The Torso Tormentor Workout

    5 rounds of max reps without resting between rounds or sets.

    Pull Ups
    Push Ups
    Knees To Elbow
    Sit Ups

  • 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

  • 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#)

  • 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.

  • Metcon Workout

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

  • Bootcamp Workout

    Warm up
    Tabata bike or row

    Then 3 rounds
    10 good mornings
    10 single leg KB deadlift (5 per side)

    Strength
    Deadlifts
    E2MOM
    10-8-6-4-2

    Then attempt a 1RM

    WOD
    Every 3:00 for 15:00 (5 rounds)
    250m run or 300m row
    20 seated DB press

    *score is accumulated rest time

  • Double Under and Renegade Rows Workout

    50 double-unders
    10 renegade rows @ 45lbs

    5 rounds