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

    for Time: 21-15-19
    - Thruster (95,65)
    - Pull Up

    AFTER PARTY:
    3 Rounds:
    - 1 minute Plank
    - 30 Sit Up

  • Fran Workout

    for Time: 21-15-19
    - Thruster (95,65)
    - Pull Up

    AFTER PARTY:
    3 Rounds:
    - 1 minute Plank
    - 30 Sit Up

  • Fight Gone Bad Workout

    3 rounds for total # of reps of:
    wallballs @ 20#
    SDLHP @ 75#
    box jump @ 20"
    push press @ 75#
    Row (calories)
    1 minute break

    one minute at each station
    count total number of reps

    Total # of reps went down from last time because we have actual rowers to count calories this time

  • The "other" WOD Workout

    Since I couldn't do the actual WOD for the day:

    I did some skill work practicing muscle ups and ring dips.
    Then did max rep ring push-ups x 5
    Then did max regular dips x 3
    then did 250m, 500m, and 1000m rows for time.

    Then went home.

  • 9.12.11 wod cleans burpees and run Workout

    5 rounds with 2 min rest after each round

    5 power cleans 115#
    10 burpees
    100m run

    1st time doing 115# cleans in a WOD! 115 was my 3 rep clean max and 2 rep squat clean max before. Also, today I accidently loaded 125# on the bar and power cleaned it without noticing yea!

  • Fran Workout

    for Time: 21-15-19
    - Thruster (95,65)
    - Pull Up

    AFTER PARTY:
    3 Rounds:
    - 1 minute Plank
    - 30 Sit Up

  • Run Workout Workout

    0.25 mi warm up
    1 mi - 100% effort
    2 mi - Recovery pace

    Ran 1 mile in 6:44 (slight gradual incline)
    Ran remaining 2 miles in 8:41 & 8:42

    Total Time of 24:09 for average pace of 8:02 for 3 miles.

  • Nancy Workout

    For time

    5 rounds

    400 meter run

    15 Overhead Squats (95 lbs, RX)

  • Oly: Sn Bal-Sn Lift Off Workout

    50/5 60/4 70/3 80/2 85/2 90/2x3
    28-34-39-45-48-48(2)-50(1)

    Sn Lift Off
    80/5x5
    45 (4 sets), 50 (1 set)

    Weighted planks
    3 x 30s
    25-40-40

  • Death by Chelsea Workout

    On the min:
    5 pull ups
    10 HRPU
    15 squats

    plus 10# vest