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

  • MBC Workout

    Strength/Skill
    Warm up #2
    4x 2minutes on Airdyne

    WOD
    6rds of this for time:
    5 MBC (20/14)
    5 Wall Balls
    5 SDHP KB (1.5/1 Pood)
    5 GHD Sit Ups
    200 Meter Run
    5 Burpees

  • 5-23-13 Tin Man Workout

    Metcon:

    Tin Man - 5 Rnds: 5 Hang Cleans (205lbsx3, 195lbsx2), 5 BP (205lbs)

    Time - 11:30

  • UNF - run, squat, dip, s/u; d/u, s2o, t2b, row; chipper Workout

    Baseline: Pre-SOP and Box Breathing, then ROM Drills. 3 rounds – Run 200m, 10x back squat (45#), 10x dips, 10x sit ups.
    Time: 6:09.2

    Work Capacity: Complete 2 rounds for time of:
    100x double unders
    50x shoulder to overhead (95#/65#)
    50x crunchy frog
    200m row
    T: 10:26.3, 15:10.2 = 25:36.6
    35# db

    Strength: Bench press – 5-3-3-2-2-1-1-1 (Establish a new 1 RM)
    55# x8, 65# x5, 75# x4, 75# x3

    Stamina: Chipper, not timed: 30x bench @ 115#-135#/75#-95#, 75x plyo push ups, 400m duck/prisoner walk.

  • Run, Deadlifts, HSPU, C2B Workout

    5 Rounds

    Run 400m
    7 Deadlifts 275/190 (MOD: 135#)
    7 Handstand push ups (MOD: 1 abmat)
    7 Chest 2 bar pull ups (MOD: pull ups!)

    Went light on the deadlifts to work on getting my form back where it should be.

    Did all the HSPU unbroken. 1 Abmat is getting too easy, but with out it I can't even do 1. Keep practicing, do negatives with no abmat or figure out how to kip them.

    Very happy to do pullups in a wod! Got a few in sets of 3, most were 2's or 1's.

  • Burpee/situp Workout

    10 rds
    10 situps
    10 burpees
    -shoulders on fire!!!
    -can't do better than this...DEAD!
    -really proud of this workout

  • Oly Lifting + 30 Burpee Muscle-Ups Workout

    Skill
    3x5 Strict Weighted Ring Dips 20kg (60s rest)
    Snatch from Blocks - 80kg PR
    Clean - 90kg
    Push Jerk - 80kg
    3x20 seconds L-sit Hold (60s rest)

    Strength
    3-3-3-1 Back Squats
    (100kg - 110kg - 120kg - 130kg)

    WOD
    For time:
    30 Burpee Muscle-Ups
    The first 10 were done in 1:30. The first 15 in 2:30.

  • Team 1000 Workout

    In a team of four, complete the reps (2 people at a time) while 1 person does the static hold:

    100 burpees [chin above bar]
    100 kettlebell [OH squat 8 lbs bar]
    100 thrusters (75 lbs) [ plank]
    100 sit-ups [wall handstand]
    100 pull-ups [deadlift 175 lbs]
    100 wallball [chin above bar]
    100 box jump [OH squat]
    100 snatch (75 lbs) [plank]
    100 double unders [wall handstand]
    100 push-ups [deadlift]

    I was on a team with Steve, Clair, and Aaron.

  • Helen Workout

    Three rounds for time of:

    Run 400 meters
    16 kg Kettlebell swings, 25 reps
    6 Pull-ups

    14:44

    Cash out:
    Shoulder press
    Biceps curls

  • Pull-Ups Workout

    Weighted pull-ups 3-2-2-2-1-1-1-1-1

    3 no assist/no weight
    2-2-2 no assist/no weight
    1-1-1-1-1 15 pound

  • Murph Workout

    1 mile

    4 rounds of:

    25 pull-ups
    50 push-ups
    75 air squats

    1 mile