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

  • Tuesday 130625 Workout

    Strength
    1x7 OHS
    60-70-75-80-85-90-95

    then

    Five Rounds of for time of:

    7 Muscle-ups - 3:1 pull ups
    30 Double-unders - singles

  • Klepto Workout

    Four rounds for time of:

    27 Box jumps 24" / 20"
    20 Burpees
    11 Squat cleans 145 lbs / 100 lbs
    Completed 3+5

    then

    Strength
    Hang Power Snatch
    4x5
    completed 1 round of 4 at 65#

  • Tuesday 130702 Workout

    100 L-Sit Pull-Ups - 100 with 2nd thinnest band
    13:04

    then

    10 HSPU
    20 Pistols
    30 Push Press (95/65#)
    40 Front Squats (95/65#)
    50 DL (95/65#)
    13:55 all RX but HSPU

  • A.M Tire WOD Workout

    1000m Run

    5 rounds:
    5 Tire Flips (1 flip + jump in, jump out)
    15 Sledgehammer Hits (each arm)

    1000m Run

  • Weaver Likes His C2 Workout

    1600m Row

    Weaver:
    Four rounds for time of:
    10 L-pull-ups
    15 Push-ups
    15 Chest to bar Pull-ups
    15 Push-ups
    20 Pull-ups
    15 Push-ups

    1600m Row

  • W GW Thruster & Fran (Thruster & Pull-up) Workout

    Strengh:
    EMOTM: 3 Thruster (45kg)
    WOD: Fran
    21-15-9
    Thruster (40kg)
    Pull-up

  • Brenton Workout

    "Brenton"

    Five rounds for time of:
    Bear crawl 100 feet
    Standing broad-jump, 100 feet

    Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it. (I DID THIS WITHOUT ANY WEIGHTED VEST FOR THE 1ST TIME.)(VERY VERY LITTLE SLEEP AT MY MOM'S HOUSE TO GET SOME EXERCISE AND BREAK DOWN MY BODY TO FEEL FRESH FOR THE DAY AND THE DAY OF TRAVEL)
    M/ 39/ 136 lbs/ 5'-6"
    As Rx: NOT wearing 20 lb vest
    10:10
    Good WOD
    The grass was pretty wet early this morning. I was SUPER tired after going upstate on Wednesday after work, then staying back in Suffern on LATE Thursday evening and then waking up early to do this WOD before taking the train into NYC for work and then training it back to Glens Falls tonight. I just had to get some exercise in before a long day of work and traveling again. Glad I did. Felt pretty good overall.

  • Strength - Low Bar Back Squat Workout

    Low Bar Back Squat
    5-5-5-5-5
    95-115-135-155-165

  • Row + Squat Clean + Toes to bar Workout

    Row 750m
    3 Rounds
    • 5 Squat Cleans(95)
    • 7 Toes to Bar
    Row 500m
    2 Rounds
    • 5 Squat Cleans
    • 7 Toes to Bar
    Row 250m
    1 Round
    • 5 Squat Cleans
    • 7 Toes to Bar

  • 7/3/13 - WOD Workout

    3 ROUNDS: 7 Thrusters / 7 Pullups
    Run 200 Meter
    3 ROUNDS: 5 Thrusters / 5 Pullups
    Run 200 Meter
    3 ROUNDS: 3 Thrusters / 3 Pullups

    53# = 14:22