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

  • 7 X 7 X 7 Workout

    7 rds
    7 snatches #95
    7 snatch balance
    7 ovrhd squat

  • 5-25-2012 Workout

    3 Rounds
    10 Push Press Dumbells #50
    15 Box Jumps 24"
    30 Sit Up's
    25 Deadlift #135

  • Kelly Workout

    Five rounds of
    400 mtr
    30 wallball @10kg ball
    30 box jump
    Time: 34:58

  • murph Workout

    1 mile run
    100 pull-ups
    200 push-ups
    300 squats
    1 mile run

  • murph Workout

    1 mile run
    100 pull-ups
    200 push-ups
    300 squats
    1 mile run

    First time doing murph. Definitely didn't drink enough water as I was dehydrated and felt like I was gonna pass out but I kept going. If ever I have the chance to do this again I should be able to better my time.

  • Memorial Day Mix Workout

    CFE:
    -200m
    -400m
    -800m
    (was supposed to do another 800m, then 1 mile, but the lower back was very tight, so I cut the workout short)

    Strength/Mobility:
    5x8 Overhead squats at 75#

  • Back Squat, Pull ups, 10 minute AMRAP Workout

    A1) back squat @ 30×1, 4-6 reps x 4 sets; rest 90 sec
    75#
    A2) weighted pull up (weighted negative @ 31J1); 3,3,3,3; rest 90 sec
    Still need assistance on machine 20+ :(
    +
    10 min AMRAP
    4 burpees
    6 kettlebell swings (overhead)
    8 wall balls

    6 rounds!

  • Power Clean 1 RM Strength

    Power Clean 1 RM

  • Burpeeeeeeees! Workout

    Take your 7 Minute total burpees score from CFG Open 2012 #1 and divide by 7, round down. This is your Burpee Number

    12 Minutes, each minute on the minute do your burpee number.

    If you can't keep up at some point take note of that round and keep going.

    Your score is a three decimal number. The first place is your number of burpees per round, the second place is your number of rounds and the third number is the number of additional burpees performed after not making a whole round.

    ex. If you did 15 burpees per round, completed 10 rounds and then kept doing burpees after the tenth round but were not able to complete the 11th round and did a total of 22 burpees after the 10th round your score would be:

    10.12

  • Burpeeeeeeees! Workout

    Take your 7 Minute total burpees score from CFG Open 2012 #1 and divide by 7, round down. This is your Burpee Number

    12 Minutes, each minute on the minute do your burpee number.

    If you can't keep up at some point take note of that round and keep going.

    Your score is a three decimal number. The first place is your number of burpees per round, the second place is your number of rounds and the third number is the number of additional burpees performed after not making a whole round.

    ex. If you did 15 burpees per round, completed 10 rounds and then kept doing burpees after the tenth round but were not able to complete the 11th round and did a total of 22 burpees after the 10th round your score would be:

    15.10.22

    My score: 7.10.10