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

  • Squat Cleans and Double Unders Workout

    5 x 3 Power Clean (175lbs)

    then…

    9-6-3

    squat clean @ 155lbs
    30 double-unders between sets

  • Michael Workout

    800m Run
    50 GHD Back Extensions
    50 GHD Sit-Ups

  • 100 GHD Sit-Ups for time Workout

    Just like it sounds

    100 GHD Sit-Ups for time

  • Diane Workout

    21-15-9
    Deadlift 225 lbs
    Handstand push-ups

    *Tweeked my back on number 12 of the set of 21 doing deadlift.
    *Finished HSPU

  • Skill Work - Muscle-Ups Workout

    Got about 15 good attempts. Still can't make it up to the ring dip position.

  • Skill Work - Shoulder Press/Double Unders Workout

    3rds of:
    10 Shoulder Press, 95lbs
    30 Double Unders

  • WOD 2.5 for Rx Individuals, Rx Teams, and Masters ONLY – The Run Integrity's Revenge- Garage Games Workout

    Beginning at the depicted starting line (which will also be the finish line), athletes will run in their associated heat. Heats will start every 2 minutes.

    SCORE IS TIME. For teams, score is TOTAL TIME ADDED TOGETHER.

    The run began at York Town in the lawn by the sidewalk entrance. We then followed a route leading us to the Arthur Ravenel Jr. Bridge. We then had to run to the 1st bridge pillar at the top and turn around after the judges called our #'s. At the bottom of the bridge we hit our 1st obstacle- parallel bars about 10' in length we all had to shimmy across off the ground. At the last stretch of the run we had the run over about 5 cannons lined up about 20 feet apart till the finish line. Team EarMuffs finished with a total added time of 1:00:44. JFTB finished in 27:07 and TMFK finished in about 32 minutes putting us in 31st place for this WOD

  • Elizabeth Workout

    Squat Cleans (135/95)
    Ring Dips

  • WOD 3 – “The Fighting Lady" Integrity's Revenge- Garage Games Workout

    AMRAP in 12 minutes:

    Rx

    12 wallballs 20lb/14lb, both to 10ft

    5 ground-to-overhead 155/105

    Team Member 1 will begin where at the bar area for G2O. On 3-2-1-GO, the athlete will run to the wall to begin the wallballs. Complete the wallballs then proceed back to the bar area to perform the G2O. The round is complete as soon Team Member 1 locks out the last G2O. Team Members MUST slap hands in transition from one member to the other, or after each round Team Member 1 will perform round 1 while the other rests and Team Member 2, will perform round 2…. and back and forth.

    Each athlete will start at the bar area and run to the wall on 3-2-1-GO. The wallball will be caught on the last rep and put down at the base of the wall before proceeding to the G2O area.

    SCORE IS MAX REPS (Rounds + Reps). There are 17 reps per round.

    Team EarMuffs completed 7 rounds 1/2 (12 wallballs). TMFK went 1st so he completed 4 rounds and I completed 3 full rounds and 12 wall balls putting us in 25th place out of 37 teams for this WOD!

  • Press On Workout

    - 1 RM Shoulder Press (185)

    Max rds unbroken (95/65)
    -1 shoulder press
    -1 push press
    -1 Jerk

    10 + 5 jerk

    Tabata Row (846 M)