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

  • Annie Workout

    50, 40, 30, 20, 10

    Double Unders / Singles (Double count)
    Abmats - (no abmat..ouch...)

    Buy In:
    .66 - 5:37
    Front Rack
    Front Squat
    3x3 with a 3 sec hold. 65lbs

    Cash Out:
    Box Jump Competition - 1st to 20 on 20" Box

    ROUND 1

    Amy vs Hannah - (Amy)
    Allison vs Brandi - (Allison)
    Ellen vs Ansley - (Ellen)
    Callie vs Kriston - (Kriston)
    Josh vs Justin - (TIE - Redo on Thursday 4/25/2013)

    ROUND 2

    Ellen vs Kriston - (Ellen)
    Allison vs Amy - (Allison)

    ROUND 3

    Ellen vs Allison - (Ellen) (20 - 17)

    1 Hill Sprint in the RAIN :-)

  • Filthy Fifty Workout

    For Time:

    50 Box Jumps
    50 Jumping Pull Ups
    50 Kettle Bell Swings
    50 Walking Lunges
    50 Knees to Elbows
    50 Push Press - 95 lbs
    50 Back Extensions
    50 Wall Ball Shots - 20 lbs
    50 Burpees
    50 Double Unders / 100 Singles

  • Fight Gone Bad Workout

    Three rounds of:
    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)
    Row (Calories)

    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

    182 RxD

  • "The Virg" Workout

    100 Double Unders
    25 HSPU
    75 Double Unders
    25 Burpees
    50 Double Unders
    25 Knees to Elbows
    25 Double Unders
    25 KB Swings @ 32kg (2 pood)

    Subbed #50 DB Swing

  • Crew Workout

    Pre-WOD: Work Up to a Heavy Set of 3 Bench Press

    WOD: Rows to be completed for time:
    -500 m
    -400 m
    -300 m
    -200 m
    -100 m
    Each Row Followed Immediately By 20 Push Ups
    Rest As Needed Between Sets

    Post WOD: 50 GHD Sit Ups

    All rows around the 1:50/500m mark (give or take). 400 and 300 rows were brutal.

  • Joy Workout

    For time of:

    70 Burpees
    60 Sit-ups
    50 Kettlebell swings 1.5 pd / 1.0 pd
    40 Pull-ups
    30 Handstand push-ups

  • Fran + Workout

    Fran
    21-15-9
    Thruster (45lbs)
    Pull ups RX

    Time 6:55

    3 rounds of 15 each
    Squat
    Bicycles
    Inch worm push up
    Suitcase
    Jump lunges
    Push up
    High knees
    Mountain climber
    Plank (just 1min)
    Burpees
    Didn't time it...

  • Strict Press Workout

    5 rep max

  • CFP Workout

    WARM-UP
    500m run, dynamic warm-up, wrist stretches, PVC pipe OH squats & pass throughs

    STRENGTH
    Front Squat:
    3 x 8 @ 60-65%

    WOD
    AMRAP 15min:
    10 Overhead Squat Rx: 35
    20 Sit Ups
    Run 400m

    FINISH : 5 rounds (16:10)

  • Squat Cleans, T2B, Wallballs Workout

    Shoulder press 5-5-3-3-1-1 (50-55-60-65-70-75 fail) previous PR 72#

    Then,

    12min AMRAP

    5 Squat cleans 165/110 (MOD: 80#)
    10 Toes 2 bar
    15 Wallballs 20/14

    4 + 4

    Was planning on 75# but Donna talked me into going heavier, lol. I'm glad I pushed myself, but it was taking several attempts to even clean it by the last round. Also a few of them ended up being a clean and a front squat instead of catching it in a squat. I'd probably say go back to 75# until I can catch them all in the squat.