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

  • Fran Workout

    21-15-9
    Pull ups and thrusters 95#

  • Sit-up/Push-up Ladder Workout

    For time:
    20 Push-ups
    1 Sit-up
    19 Push-ups
    2 Sit-ups
    18 Push-ups
    3 Sit-ups
    ...
    1 Push-up
    20 Sit-ups

    I decided to be difficult this morning and go with one of yesterday's workouts instead of todays (I REALLY wasn't feeling wallball). I'm glad I did this one and although it took FOREVER, I felt good about my movements and I think I'm getting better at push-ups. The first two rounds were done on my toes, the remaining rounds were done on my knees. I did, however feel that I was getting full range of motion on all of the push-ups, so that makes me happy :) (and sore).

  • Hang_PowerSnatches : Idrus Box Workout

    Warm Up:
    5 rounds
    5 PullUps
    10 PushUps
    15 Squats

    Strength:
    3-3-3-3 75% Hang Snatch 35kgs
    2-2-2-2 85%Power Snatch 45kgs

    Metcon:
    6 Mins AMRAP
    30 Thrusters 20kgs
    30 C2B PullUps
    60 DUs

    Score: 1 rounds --> 8 Thrusters

  • Fran Workout

    21-15-9 Reps for Time of:
    Thrusters (95/65) - 55#
    Pull Ups - red band

  • 5/9/13 Workout

    10 min AMRAP

    10 tire flips
    200m run

    • 5 rounds + 10 tire flips

    1 min squat jumps
    1 min situps
    1 min pushups
    1 min box jumps

  • 1 Mile Run Workout

    Run 1 Mile

  • 130505 Workout

    Front Squat 10-10-10-10-10 reps

    115 - 135 - 145 - 155 - 155
    8 Reps on the last set

  • Nancy Workout

    130506

    Rx:
    5 rounds for time of:
    400 meter run
    95 pound Overhead squat, 15 rep

    Did:
    5 rounds for time of:
    400 meter run
    65 pound Overhead squat, 15 rep

    Could have done a little more weight

  • Fran Workout

    21-15-9
    Thrusters 65 (55)
    Pull-ups (band)

  • Tabata x 2 Workout

    2 x tabata

    Alternating
    Squat 20x8 Pushups 10x6, 5, 9