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

  • Annie Workout

    "Annie"
    50-40-30-20-10
    Double Unders (Scaled to 25-20-15-10-5)
    Sit-ups (as Rx'd)

    Stopped at 15 DU + 2 sit-ups

    (blog excerpt)

    This was the first workout that I haven't finished & didn't finish until the next day. Thursday I had eaten virtually nothing except for coffee & a soda for breakfast. Lunch was a cheesy ckn panini & a caesar salad from Corner Bakery & dinner was nothing (before my workout anyway). When I started to do the workout, I felt fine but halfway through the 40 sit ups, I started to feel sick to my stomach. Then, during the 15 DU’s, I started to get tunnel vision & get really dizzy. I sat down & could not get back up. I was so sick & so lightheaded I thought I was going to throw up, pass out, or both. I could barely even talk. Casey & Scott came to check on me & saw that I as not sweating at all. It was nearly 90 degrees in the middle of a pretty intense 11 minute workout…this is not good. Anyway, I got some water in me & a cold, frozen meat of some sort put on my neck to cool me down. It took me around 20 minutes to recover enough to sit up & another 10 to be able to stand up & walk around. When I got home, Leighton cooked me a delicious paleo dinner & slowly, but surely I felt complete recovery by the time I went to bed.

  • Tabata This Tabata That Workout

    Tabata Squats
    rest 2 min
    Tabata Push Ups
    Rest 2 min
    Tabata sit ups
    Rest 2 min
    Run 1 mile

    Record lowest reps:

    Squats: 15
    Push ups: 5
    Sit ups: 12

    1 mile run: 7:22

  • Bench Press Workout

    BENCH PRESS

    8-8-5-5-3-3-1-1

    All work sets should be heavy, ideally heavier than the previous set. If you’re newer to Bench Pressing, then do a few extra moderately challenging sets of 3 instead of the heavy singles. Use spotters on all work sets.

    Post loads to comments.

    3 Rounds for Time:
    400m Run
    25 Sit-Ups
    15 Ring Rows

    Make the Ring Rows challenging, but keep them strict. If you have to throw your hips into it then break the set and/or scale to an easier ring row.

    Post time and Rx to comments.

  • Bench Press 1 RM Strength

    Bench Press 1 RM

  • Strength: Pistols Workout

    Pistols 3x5

    Negatives onto ab mats

  • Strength by Feel Cycle (w1 d4) Workout

    Mid-hang clean - 3RM; 90% x 3 x 2
    - 115x2 / 125x1 / 125x3
    - 90% 100x3 / 100x3
    Power snatch - 70% x 3 x 3
    - 65x3
    - 70% 85x3 / 85x3 / 85x3
    Clean deadlift - 5RM
    - 185x5 / 205x5
    Good morning - 3 x 5
    - 45x3 / 45x3 / 45x3 / 45x3 / 45x3

  • "Like Cindy" Workout

    WOD ---

    100 Push ups
    100 Sit ups

    THEN

    20 Min AMRAP

    5 Burpees
    10 Ring Rows
    15 DB Swings (40#)

    Ryan S. -- 12 rds + 5,10,8
    Denzil -- 8 rds
    Ryan L. --- 18 rds + 5
    Aaron -- 12 rds
    Josh -- 11 rds
    Amy -- 6 rds

  • Run Workout

    7 miles

  • Squat Clean & Jerk Workout

    AMRAP 5 Minutes:
    Squat Clean and Jerk (Men- 165#, Women- 110#)

    Used 75#, 15 rounds

    (Open WOD 11.3)

  • Row Workout

    Rowed 2499m 11:52