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

  • Sisters Workout

    AMRAP 3min
    Elizabeth:
    21-15-9 (95)
    Power Cleans
    Ring Dips
    3min rest
    Isabel:
    30 Snatch (45) (PR - never done it before)
    3min rest
    Fran:
    21-15-9 (65)
    Thrusters
    Pull-ups

    Tried RX - felt good to do, but failed so much I got the lowest number of reps at the gym the whole day. Womp.

  • Don't remember well, but did something :) Workout

    Rxd
    15 squat clean (135/95) - scaled to Front Squat
    20 toes to bar - replaced by ring rows
    800m run
    3 rounds

  • Home WOD - DUs/Burpees Workout

    5 rounds

    25 DUs
    10 Burpees

    3 rounds
    10 box Jumps
    10 Sit Ups

  • Annie Workout

    Strength/skill work
    EMOTM, for 7 minutes
    1 bar muscle-up (did chest to bar)
    1 HSPU (worked negatives)

    Then

    "Annie" Modified
    50-40-30-20-10 Sit-ups
    15 double unders per round

  • Chipper Workout

    For time:
    30 GHD sit-ups
    225 pound Deadlift, 30 reps
    30 Double-unders
    95 pound Overhead squat, 30 reps
    30 Pull-ups

    full decline
    155# deadlift
    Tuck jumps
    65# ohs
    No help pu (took longest)

  • CGFX Modified 2012 Regionals WOD4 Workout

    20 Back Squat @60
    15 Pull Up
    10 Push Press @60
    100 DU
    20 Front Squat @50
    15 Pull Up
    10 Push Press @50
    100 DU
    20 OHS @40
    15 Pull Up
    10 Push Press @40

  • Brenton Workout

    Buy-in: 5 rope ascents
    WOD: Brenton
    Brenton”

    Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

    Five rounds for time of:
    Bear crawl 100 feet
    Standing broad-jump, 100 feet

    Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

    Cash out: 5 rope ascents
    100 double unders
    20 - 145# PP

  • 7-16-12 Chipper - Burpees, Abmats, KBS, Pull-ups, HSPU Workout

    For Time

    70 Burpees
    60 Abmats
    50 KBS 1.5/1p
    Pull-ups - I optded for ring dips to work on strength. working on keeping my body in a straight line, and not letting my butt drop
    HSPU: Used a 24 in box. was realy parellel at first and had to move my hands further and further from the box in order to finish. WOW they were tough.

  • "Karabel" aka "Broken Step-sister" Workout

    Warm up
    300m Row
    "Junk Yard Dog"

    Mobility
    Foam Roll
    -Hip to Knee front,back,sides
    -Shoulders

    Bands
    -Shoulders
    -OH Squat Prep

    WOD

    "Karabel" aka "Broken Step-sister

    This is a combo of Karen and Isabel...

    10 rounds for time
    3 Snatch 135/95 1st Scale 115/75 2nd Scale 95/65
    15 Wall Balls 20/14

    Time 17:18

    This WOD was nasty... I was going to push 115# for snatch but decided on 95# at the last minute...I am glad I did, it helped me keep my form true. This got pretty tough the last 3 rounds.

  • Beefcake Workout

    Deadlift:
    -3 @ 80% of 1RM
    -3 @ 85% of 1RM
    -3+ @ 90% of 1RM

    Bench Press:
    -3 @ 80% of 1RM
    -3 @ 85% of 1RM
    -3+ @ 90% of 1RM

    Metcon:
    Until unable to complete a full round, EMOTM:
    -10 wall ball shots
    -15 strict push-ups

    Deadlift: 275(3), 295(3), 310(5) (PR for 5 reps)
    Bench: 190(3), 200(3), 210(3)
    Metcon: skipped out- decided to make this just a strength day