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

  • 5/3/1 deadlift Workout

    5 x 120
    3 x 135
    1 x 150

  • 5 Rounds Of Max Rep Workout

    WOD: 5 Rounds of 4 Excerices for Max Rep
    - KB Swing 32kb/70lbs (Not proud of form here, back hurts since last week)
    = 40, 15, 15, 10, 20
    - Pull Ups (this might look crap but form on these pull ups where perfect)
    = 16, 5, 5, 5, 4
    - Knees To Elbow (perfect form and it sure makes a difference in how hard it is)
    = 12, 10, 8, 8, 9
    - Back Extensions (I cheated 1 or 2 rounds in the middle but came back to good form)
    = 39, 31, 23, 15, 11

    Feel free to rest as much as you need between rounds. Don't mix, first complete one exercise fully before continuing on to the next one.

    Count the total number of reps.

  • 4km Run Workout

    BOOYAH!! Really happy about the time since I had to walk bits to catch my breath. Running in minus degrees is a killer for an asthmatic.

    Still managed to get my time under 20 minutes. I clocked it at 18 but will put 19 just to be sure I am not cheating. Not chasing seconds at all.

  • Testing social integration from WODstack Workout

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  • Annie Workout

    for Time
    -50-40-30-20-10
    -Double Unders
    -Sit-Ups

    6:05 w/ Butterfly Sit-Ups

  • Friday's WOD Workout

    20 Min AMRAP of

    10 Pull Ups
    5 Deadlift
    8 Jerks

    (Rx = 135/95)

    Got 12 rounds. Hands tore so took the last minute off.

  • Wicked Workout

    20 Minute AMRAP:

    -10 Pull Up
    - 5 DeadLift (135/95)
    - 8 Jerk

  • Partner Workout

    Pre-WOD: 5 X 2 Thruster (135)

    WOD: 20 Minute AMRAP (Alternate with Partner)

    5 Thruster (115, 95)
    10 Pull Up
    100 Meter Sprint

  • Thruster, Pull, Run Workout

    Pre WOD:

    5x2 Thrusters

    WOD:
    20 min AMRAP
    -5 Thrusters (115/75)
    -10 Pullups
    -100m Sprint

    Total time was 17:12 for 10 rounds thought working time was 7:12. I don't like WODs with sprinting. 2 rep max on Thruster was 205 which was pretty good for me.

  • DU/Burpee/Squat/T2B Workout

    Pre WOD:
    5x2 Bench Press
    1 max set @ 135#/85#

    5 minute AMRAP

    -20 DU's
    -5 Burpees

    1 minute break

    5 minute AMRAP

    -20 Airsquats
    -5 T2B

    I got 275lbs on bench for the last three sets of the 5x2. Then in the WOD got 1 DU short of 9 rounds in the first AMRAP and a couple shy of 8 in the second AMRAP. So total rounds was only 15.