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

  • biking 1 hour Workout

    center- work- home

  • Goblet squats and push ups Workout

    AMRAP 18′
    1st round 2 reps
    2nd round 4 reps
    3th round 6 reps
    Etc… Of
    Goblet Squats 16 kg
    (Ring) Push Ups

    8rounds + 18 goblat squats + 9 push ups

  • Back squat/SDL/Push Press Workout

    Back squat
    12x2 @ 185#

    Sumo Deadlift
    2-2-2-2-2
    225,275,295,295

    Push Press
    3-3-3-3-3
    135,,155,175,185,185

  • box jump/thruster/burpee Workout

    Complete as many rounds as possible in 12 minutes of:
    24 inch Box Jump, 12 reps
    95 pound Thruster, 6 reps
    6 Bar-facing burpees

    5 rounds + 12 box jumps

    I'm in SD. Thrusters were the hardest part.

  • 11.13.2012 - Fight Gone Bad Workout

    In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We are doing the 3 round version today, and AirDyne instead of Rowing.

    Wall-ball: 20 pound ball, 10 ft target. (Reps)
    Sumo deadlift high-pull: 75 pounds (Reps)
    Box Jump: 20" box (Reps)
    Push-press: 75 pounds (Reps)
    AirDyne: calories (Calories)
    The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the AirDyne where each calorie is one point.

  • Wednesday 121114 Workout

    Warm up: 3 rounds of

    •good morning/press/lunge rt/lunge lt (5x)
    WOD

    20 minute AMRAP of:

    •7 chest to bar pull ups
    •35/25 pound DB thruster, 11 reps
    •14 GHD sit ups
    After bash: 5 striders, 100 meters

    No RX on this due to C2B and not doing full extensions GHDs per coach. Sucked today.

  • Overcome Workout

    3 RFT
    10 Dead Lift (RX1-275/185# RX2-225/155#))
    50 II Unders (1:1)
    10 HSPU
    50 II Unders

    Post
    3min Total Plank
    1min Total L-Sit

  • W Bench press & weighted Pull-up Workout

    5-3-3-1-1-1
    Bench press 60-65-70-75-80-85(fallo)kg
    Weighted Pull-up 8-16-18,5-21-24-31kg

  • Overcome Workout

    3 RFT
    10 Dead Lift (RX1-275/185# RX2-225/155#) (#155)
    50 II Unders (1:1) (Singles)
    10 HSPU (HRPU's)
    50 II Unders (singles)

    Post
    3min Total Plank
    1min Total L-Sit

    After I jumped in on the endurance workout outside. It was
    Minute 1 - 10 m sprint
    Minute 2 - 20 m shuttle sprint
    Minute 3 - 30 m shuttle sprint
    and so on until you can't finish within the minute.
    I quit after the 5th minute. ROUGH!

  • Jack - Hero WOD Workout

    Warmup
    3 rounds
    * samson stretch
    * wrist stretch
    * 15 push ups
    * 5 dips
    * 10 GHD
    * 10 OHS (95,115,115)
    * 10 push press (95,95,115)

    WOD
    Max Rounds in 20 Min
    * 10x 115 pound push press
    * 10x KB Swings, 1.5 pood (used 55# db)
    * 10x Box jumps, 24 inch box (24" in use, I used a 36" box)

    I slipped and messed my shin up on the 2nd round.

    5 rounds + 10 push press + 10 KB + 4 JB