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

  • Stuff 'n' Things Workout

    20 Burpee
    20 Deadlift 95/135
    50 Mountain Climbers
    50 Reverse Wall Ball 14/20
    20 Hang Power Clean 95/135
    20 Pull Up

    My left shoulder hurts and my hands are starting to tear :(

  • Run Progression (300) 2miles Workout

    2 miles
    20 Pull ups
    50 Push up

    TTB: 13:18

  • 100 Burpees for $100 Workout

    Morning, 20 Burpees

    Evening, 100 Burpees

  • Workout description Workout

    Snatch grip means that the athlete uses the same grip as in snatch. The starting position for the deadlift is that of snatch. The snatch deadlift is a strength movement, and no explosive pull is needed. The end position is the same as in traditional deadlift, the knees, the hips and the shoulders must be aligned, the hips and knees fully extended. The athlete can choose the weight for this movement.

    The wallball throw starts from squatting movement. The medball is then thrown to a height of 305 cm by men and 275 cm by women. Men use 20 lbs/9kg medball and women use 14 lbs/6kg.

    The workout lasts for 20 min. The clock is set to alarm each minute. Every other minute the athlete completes six deadlifts and rests the rest of the time until the second minute starts. Every second minute the athlete does 12 wallball throws and rests the rest of the minute. This is repeated 10 times, 20 min altogether.

  • clean & Jerk 1 RM Strength

    clean & Jerk 1 RM

  • Homework Workout

    1 x 1000m Jog
    1min rest
    2 x 500m moderate/fast
    1 min rest between each

    1 x 800m Jog
    1min rest
    2 x 400m moderate/fast
    1 min rest between each

    1 x 600m Jog
    1min rest
    2 x 300m moderate/fast
    1 min rest between each

    1 x 400m Jog
    1min rest
    2 x 200m moderate/fast
    1 min rest between each

  • 1RM Strict Press 1 RM Strength

    1RM Strict Press 1 RM

  • 40 pullups, 60 pushups, 80 Situps, 100 air squats Workout

    Quick bodyweight MetCon for a post WOD workout

  • wednesday 120229 Workout

    FOR TIME

    50 Back Sq 75 lbs/55 lbs
    5 Rope Climbs
    40 Back Sq 75 lbs/55 lbs
    4 Rope Climbs
    30 Back Sq 75 lbs/55 lbs
    3 Rope Climbs
    20 Back Sq 75 lbs/55 lbs
    2 Rope Climbs
    10 Back Sq 75 lbs/55 lbs
    1 Rope Climb

    35:37 had some wait time at the rope as well

  • 8-27-12 - Thursters Workout

    For Time

    15 Thrusters 135

    Run 200m

    20 Thrusters 95

    Run 400m

    30 Thrusters 65

    Run 800m

    Def felt good doing the RX, had to break up the 15 on the first set but compared to where i was when we did a 1RM thruster not long ago i was happy to have completed this.