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

  • Lunging Fran Workout

    Pre WOD:
    1 Rep Max Thruster (165lbs)

    WOD:
    For Time

    21-15-9
    Thrusters (Rx 95/65)
    40 yards of Prisoner Walking Lunges after each set.

  • Lunging Fran Workout

    Pre WOD
    1 rep max thruster - 185#

    WOD
    21-15-9
    95# Thruster
    40 yards of Prisoner Walking Lunges after each set

    4:43

  • Roy Workout

    Five rounds for time of:
    225 pound Deadlift, 15 reps
    20 Box jumps, 24 inch box
    25 Pull-ups (ring rows - with each round I had to move my feet under the rings)

    Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

    So as we go into this Holiday Weekend let us not forget what we are celebrating. Many men and women have given their lives so that you and I are safe and we get to live our lives free here at home. Please come in today and give this one all that you have to show respect to these HERO’s and their family’s.

  • Facundo Workout

    2x800m at moderate pace w/ 1min rest,
    1x1600m at easy pace (no looking at watch until finished),
    Rest 1min,

    4x400m at fast moderate pace w/ 45sec rest,

  • Comptrain Workout

    Cal Row
    50-40-30-20-10
    *rest 0.5 inbetween

  • Friday 5/27/2011 Workout

    Max thruster 75#
    21/15/9 Thrusters 45#
    prison style walking lunge (3)

  • Roy Workout

    Five rounds for time of:
    225 pound Deadlift, 15 reps
    20 Box jumps, 24 inch box
    25 Pull-ups

    Kristan Clever 16:29 (155lb Deadlift), Rebecca Voigt 22:36(155lb Deadlift)

    Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

    So as we go into this Holiday Weekend let us not forget what we are celebrating. Many men and women have given their lives so that you and I are safe and we get to live our lives free here at home. Please come in today and give this one all that you have to show respect to these HERO’s and their family’s.

    75 225lb DL's...................Fu@k that was tough.

  • Roy Workout

    Five rounds for time of:
    225 pound Deadlift, 15 reps
    20 Box jumps, 24 inch box
    25 Pull-ups with green band

    Time is as close as I can remember. Might be closer to 33 mins. Managed to do 225, which I was happy about. Nothing like a ton of reps to force you to utilize correct form. Some reps performed with bad form may cause tomorrow to be a not-so-fun day.

    Green band pull-ups or I would have been able to Rx it. Pretty proud of sticking with the heavier weight even after I tore my hand.

  • OH squat, KB swing and burpees Workout

    100 OH squats @ 65#
    100 KB swings @ 45# (scale is 55#)
    100 burpees

    Partition as needed

  • Endurance WOD Workout

    16 - 100M sprints (need to stay within 2-3 secs)
    Result: Very consistent. Got 20 seconds the 1st run and stayed within that range. Fastest was 18 and slowest 21.

    Tabata AbMats (8 rounds)
    Result: 75