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

  • Fran Workout

    21, 15, 9 - thrusters and pull ups (95)

  • Fran Workout

    21-15-9 Thrusters (95lbs.), Pull ups

    First time doing Fran in quite awhile. Thrusters felt good, Pull ups did not feel good, couldn't keep the butterfly rhythm going on set 15 and 9. I even whacked my chin on the bar on the round of 15!! Didn't set a PR but overall felt good about my movements.

  • Manion Workout

    "Manion"
    7 rounds for time:

    400m 
Run
    29 Back squat 135 lbs/95 lbs

    did 4 rounds in 30min., was sharing a bar and not really doing it for time anyways

  • Whitten Workout

    Sunday 101212

    Five rounds for time of:
    22 Kettlebell swings, 40 lb. dumbbell
    22 Box jump, 24 inch box (step-ups)
    Run 400 meters (Row 640 m)
    22 Burpees
    22 Wall ball shots, 20 pound ball (10 lb. ball accessible)

  • Annie Workout

    For time:

    50-40-30-20-10

    Double Unders and Sit ups

  • Annie Workout

    50-40-30-20-10

    Double Unders
    Sit-Ups

    Wasn't expecting much on this doing it a couple hours after Fran....then started and it felt good. All sets unbroken.

  • Lynne Workout

    Max Reps Body Weight Bench Press
    Max Pullups
    5 Rounds

  • Annie Workout

    50-40-30-20-10
    double-unders
    sit-ups

  • Annie Workout

    50,40,30,20,10

    Double unders
    Sit ups

  • Lynne Workout

    Max Bench Press @ Body Weight (I did 135 lbs)
    Max Pull Ups

    5 Rounds

    1st Round - 5 Bench Press, 16 Pull Ups
    2nd Round - 5 Bench Press, 13 Pull ups
    3rd Round - 5 Bench Press, 13 Pull Ups
    4th Round - 5 Bench Press, 14 Pull Ups
    5th Round - 4 Bench Press, 9 Pull ups

    Total= 88