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

  • 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.

  • 7th Circle - Team Edition Workout

    Double KB Clean & Press
    8-6-4-2

    Teams of 3. The first person must complete all reps, before the 2nd person can start, then 3rd.

    7 Rounds
    7 X Double KB Cleans (53/35)
    7 X Double KB Push presses
    7 X burpee box jumps

    Once all 3 members have completed the triplet, that equals one round. For example, Cyborg does 7 x cleans, then 7 x push presses, then 7 x burpee box jumps..then Ashley completes all the reps/exercises, then Trappy goes. When Trappy completes her 7th burpee box jump, that equals one round. Fastest team wins.

  • 10 Rep Wave Realization Workout

    Juggernaut Strength Systems
    Dead lift
    Warm up
    Stretch
    5 x 185lbs
    5 x 225
    5 x 240
    3 x 285
    1 x 335
    AMRAP x 360 I completed 10. Had more in my legs but shoulders were rounding

    Then 3 sets of 2 at 315 with 1 minute rest between. Once this was completed I rested 2 minutes and did an AMRAP set at 315 and got 8 before I got shaky.