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

  • Hang Power Cleans, Thrusters, Push ups Workout

    20min AMRAP

    6 Hang Power Cleans 95/65 (MOD 50#)

    9 Thrusters 95/65 (MOD 50#)

    12 Push ups

    EXHAUSTING. And I now hate thrusters. Could've prob. done 55# for the cleans, but def not for the thrusters.

    8 rounds + 3 cleans

  • 5-18-2012 Workout

    1000 Single Unders
    Each time the rope stops do 3 penalty burpees.

  • 5-17-2012 Workout

    7 Minute AMRAP

    5 Clean & Jerk #135/75
    15 Pushup

  • Fran Workout

    Fran

    Result: 00:11:18

    Result: 65

  • Wednesday Good Times Workout

    In Pairs
    Row 750 strokes (swap rowers when other person has completed the following)
    10 Wallballs @ 10kg
    10 Pullups
    Time: 24:22

    Deadlift climb @60kg
    1 lift
    2 lifts
    3 lifts
    4 lifts
    5 lifts
    6 lifts
    7 lifts
    8 lifts
    7 lifts
    6 lifts

  • 10 Mile Run Workout

    10 mile run.

  • Competitor Class WOD 5.22.12 Workout

    Skill: 10-15min of muscle up work/progressions

    WOD:
    Buy in: 10 Wall Walks

    Three rounds of:
    21 Wall ball shots, 20lb ball
    21 Toes-to-bar

    then,
    1 x Lane of Pain farmer's carry(88/70ish)
    28 Burpee box jumps, 24"/20" box
    1 x Lane of pain farmer's carry (88/70ish)

  • Trap Bar Walking Workout

    Kettlebell Skills warm up

    HEAVY Trap Bar Farmers Walks (up and down the mats = 1)
    7 rounds
    * This needs to heavy, like a significant emotional event heavy. Like wear a belt heavy, like it feels you're gonna shit your pants heavy. If done correctly this will tax you incredibly.

    Finisher:
    Every minute on the minute - 30 heavy KB swings for 5 minutes
    *If you don't make the minute you owe a 20 burpee penalty!

  • Trap Bar Walking Workout

    Kettlebell Skills warm up

    HEAVY Trap Bar Farmers Walks (up and down the mats = 1)
    7 rounds
    * This needs to heavy, like a significant emotional event heavy. Like wear a belt heavy, like it feels you're gonna shit your pants heavy. If done correctly this will tax you incredibly.

    Finisher:
    Every minute on the minute - 30 heavy KB swings for 5 minutes
    *If you don't make the minute you owe a 20 burpee penalty!

  • Feel the burn! Workout

    10 Deadlifts (183 lbs) then 3 Rounds of

    21 Thrusters (55 lbs)

    21 Knees to Elbows