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

  • WOD 2 7/23/11 Workout

    Strength:
    Jerks 3-3-3-3-3
    135-155-165-185-205(f)

    Met-Con:
    150 Tire Flips

  • Wednesday 110720 Workout

    Three rounds for time of:

    50 Double - unders
    25 Wallball, 2 for 1's, 20 lbs / 14 lbs

    A 2 for 1 Wallball is a second squat while the the ball is in the air. Thrust the ball above the 10 foot line, while the ball is in the air perform a squat.

  • Sprint 100 m Workout

    8 rounds of:
    Sprint 100 m

    Max effort - Run like hell!

  • Oh my wrists... Workout

    21-15-9
    Overhead Squat
    Thrusters

  • 1/2 Murph Workout

    Murph

    1 Mile Run
    150 Squats
    100 Pushups
    50 Pullups
    1 Mile Run

    For Time

  • Tabata Pull Push Sit Squat Workout

    20 seconds of work 10 seconds of rest

    8 rounds of each of the following (finish each exercise before moving to the next, counting your low round)

    Pull-Up (10)
    Push-Up (12)
    Sit-Up (12)
    Squat (12)

  • For Oslo, With Love Workout

    WOD by mhenrixon and dedicated to all affected by the bomb in Oslo and the massacre of Utøya.

    5 Pull-Ups
    10 KB Swings (Used 35#)
    10 Push-Ups
    10 Sit-Ups
    10 Air Squats

    As many rounds as possible in 20 minutes! This was a great one... definitely on my favorites list.

  • Helen - 110723 Workout

    Three rounds for time:
    Run 400 meters
    1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
    12 Pull-ups

  • Death By HSPU Workout

    I went through this twice and got to the same place both times.

  • 7-24-2011 Sundays in the Park Workout

    Teams of Two:
    75-50-25
    Ball Slams (20#)
    Triangle Push Ups
    Jumping Lunges

    Then:
    Run 200 meters
    50 Wall Jumps (~24”)
    Run 200 meters

    Extras:
    100 Tire Flips
    400 meter Log Carry (~65#)