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

  • Isabel Workout

    30 snatches 135#

    2 1/2 minute pr!

    This was after I did 5-5-3-3-1-1-1 of:

    Thrusters (PR'd that too! 200#)

  • BTS AMRAP Triplet Workout

    AMRAP 12 Min

    5 OHS @75/50
    10 Pull Up
    15 Box Jump @24"

    Scaled to 60kg but dropped back to 50kg after 4 reps into the second round

    4 rnds +5 +10 +9 Box Jumps

  • Modified Dirty Thirty Workout

    WOD
    Dirty Thirty - 30 reps of each for time

    Box Jumps
    KB Swings
    Walking Lunges
    sit up
    Push Press
    Back Extensions
    Wall Balls
    Burpees
    300 rope jump

  • RUN Workout

    Denkmalrunde

  • Pain Clinic Workout

    4 x 6 minute amrap couplets with partner

    P1) 4 KB cleans weak/strong arm (70lb)
    P2) Battling ropes

    P1) 5 burpee pull ups
    P2) Overhead lockout (105lb)

    P1) Farmers hold 62lb KBs
    P2) 100m Sprint

    P1) 10 wall balls (20# 10')
    P2) Wall sits

  • The Unexpected Suckfest Workout

    Perhaps it was a result of having had The First Annual Bacon Fest at the box on Saturday night but I truly didn't expect this one to be as sucky as it was.

    Warm Up:
    It was post bacon fest, so we all meandered around for 20-25 minutes, doing a little of this, doing a little of that ... basically, we were trying to get the arteries to open up again after all that bacon!

    Mobility:
    Hip Flexor
    PNF Hamstring
    Handstand Holds
    Sit in Squat

    MetCon:
    4x
    25 Sit Ups
    20 Wall Balls (did first round at 30 lbs ... bad idea!!! ... remaining rounds at 20 lbs)
    15 Spiderman Push Ups
    10 Kettle Bell Lunge Steps (53 lbs; bell held chest high)
    5 Uncomfortably High Box Jumps (36")

  • Atlas stone / push jerk / double under Workout

    3-3-3-3-3 of:
    Push jerk

    195#. Failed on 2nd rep at 210

    Then

    5-4-3-2-1

    Atlas stone to shoulder
    Push jerk 80% 3rm (160#)
    Double unders x10

  • 20mi Long Run in Boston Workout

    20 mile long run in Boston around Charles River running path
    Time: 3:02:08
    Avg Pace: 9:06
    Elevation: 52ft
    Calories: 2,877

    1st 10 miles: 1:33:39
    2nd 10 miles: 1:28:28

    Felt great, last 4 miles cranked up the pace to Goal race pace (8:50-8:55) for 1st mile then just ran on feel from that. Last four miles felt good, could have kept going at that 8:30ish pace for another 6.2 miles.

  • 3 of Ohio Sons Workout

    1 Mile Run (run to Lantern) * scaled = run to Legion (1/2 mile)
    37 KB Clean and Press w/s (37 each arm)
    1 mile Run
    37 box Jumps or squat jumps
    1 mile run
    37 burpee pullups or burpee k23 or burpees

    SFC Shawn Hannon - KIA 4APR12
    CPT Nicholas Rozanski - KIA 4APR12
    SFC Jeffrey Rieck - KIA 4APR12
    *on each mile run say those names over and over...honor their sacrifice.

  • Burpee Challenge Day 5 Workout

    Day 5 - Keep rocking the shirt and Tie