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

  • 10 rounds of 10 KB swings (1.5 pood) + 10 high box jumps (30") Workout

    I did this WOD outside at the museum at night. It was nice and cool and breezy. Actually the conditions were so nice it was kind of hard to break a serious sweat because the wind and cool air would dry you off and cool you down pretty fast.
    I warmed up with the jumprope and stretched and did some calestetics on the grass.
    I measured the wall and decided to do 10 x 10+10 instead of a ladder up and down, mainly because I thought the ladder would break up the movements too much and too much time would be wasted on the transitions. If it was in a gym and you could do the KB swing and then jump onto a box then I might have done the ladder up and down for fun and variety.
    This one was spicey and REALLY hit my lungs at the end. It felt similar to 11.1 Open WOD in my lungs. Grip was fine and all KB swings were unbroken. I mainly did the box jumps or rather wall jumps as steadily and once in a while take a couple seconds to shake out the legs and get back onto it. Towards the end I did end up stopping at the bottom more and more and straight jumping up rather than rebounding. At 30" I did not want to scrape my shins again... and that was a little in my mind.

  • Atlas Stone Grace Workout

    Atlas stone grace
    30 ground to overhead

    (65lbs to shoulder)

  • Max Rep OHS at Bodyweight 7 RM Strength

    Max Rep OHS at Bodyweight 7 RM

  • 1/2 Hot Shots 19 Workout

    3 RFT:
    30 squats
    19 power cleans x95#
    7 strict pull ups
    400 m run
    =15:31

  • Karen Workout

    For Time

    150 Wall Balls (6 Kg)

    Penalty: Each time you drop the ball or rest, 

              9 <a href='/journal/movements/1175'>push ups</a>
          7 <a href='/journal/movements/538'>sit ups</a>
          5 <a href='/journal/movements/1689'>burpees</a>

  • Week 10 Day 3 Workout

    4 Rounds

    185lb deadlift
    15 TTB

  • Week 10 Day 5 Workout

    Hero WOD: Bull (scaled)

    2 Rounds
    200 double unders
    50 OHS 135 lbs
    50 pullups
    1 mile run

    what I did...

    2 Rounds
    200 double unders (150 for second round)
    25 OHS 115 lbs
    50 pullups
    1 mile run (0.5 mile run second time because of heat)

  • Fight gone bad Workout

    push press (75 lbs)
    kettlebell (45 lbs)
    box jump (20")
    wallball (20 lbs)
    SDHP (75 lbs)

  • 300 wod Workout

    25 pull ups
    50 deadlifts
    50 pushups
    50 box jumps
    50 floor wipers
    50 kb cleans
    25 pullups

  • 9/6/13 WOD Workout

    200 Meter Run with 25# overhead
    20 T2B
    30 Push ups
    50 Squats
    30 Burpees
    20 Sit ups
    200 Meter Run with 25# overhead
    15:06