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

  • Kelly Workout

    5 Rounds

    400m run

    30 Box Jumps 20

    30 Wall balls

    Started with 6#WB b/c of shoulder pain, but even that hurt. Went to 14# medball squats to complete workout.

  • Kelly Workout

    5 Rounds

    400m run

    30 Box Jumps 24/20

    30 Wall balls 20/14

    That one is high on my list of worst benchmarks. My 3 weakest things all rolled into one miserable WOD.

  • Rooster Workout

    WOD: "Rooster"
    10 Burpees
    20 Double Unders
    Ten rounds for time.

  • March 8th, 2011 Workout

    6 minutes Airdyne cycling

    5x 10 Squat press, 10kg

    15-14-13....2-1 reps of:
    DB Split Squat, 4kg (left foot forward, switch to right foot forward)
    One-arm DB Swing, 4kg (first with left arm, then right arm)
    Glute hip lift
    Airdyne sprint, 10 sec

  • Fran Workout

    21-15-9
    Thruster, 95 lbs
    Pull-ups

    Modified to 65lbs and JPU's

  • Fran Workout

    There is no description for this WOD as it is stat.

    Result: 00:03:57

  • Angie Workout

    100 Pull Ups
    100 Push Ups
    100 Sit Ups
    100 Air Squats

  • Original and quick Workout

    3 rounds:

    3 thrusters (95lb)
    6 burpees
    9 GHD situps
    12 box jumps (24 inch)

  • Kelly Workout

    5 Rounds
    400m run
    30 Box Jumps 24"
    30 Wall balls 20 lbs

    First time doing 'Kelly', this was a bit brutal but it was also so much fun. EMBRACE THE SUCK!

  • Kelly Workout

    5 Rounds

    400m run

    30 Box Jumps 24/20

    30 Wall balls 20/14

    I felt surprisingly good after a week off. Felt strong on box jumps and wall ball, but a little lethargic on the running segments. I actually felt like I had a little left in the tank at the end...could/should have definitely cracked sub 30 mins.