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

  • 1-10-13 Thrusters & Metcon (Frt Sqts, T2B, Burpees) Workout

    Strength:

    Thrusters - 4x135, 4x155, 4x175, 4x195, 4x205

    Metcon:

    3Rnds - 15 Thrusters (135lbs), 15 T2B, 15 Burpees

    Time: 10:55

  • Ran Blackie Workout

    Ran 2 miles with 400 Feet elevation gain, pretty steep grade

    50 Lunge Steps (at top)
    25 Push-ups (at top)
    25 Flutter Kick Flutter 4count (half way down)
    25 Box Jumps "24 (at bottom)

  • Tower Workout

    8 Minute AMRAP(135, 95)

    1 Power Clean
    1 Front Squat
    1 Jerk

    Then 2 of each
    Then 3 of each
    Then 4 of each
    Etc.

    Completed through round 6 = 63 + 7 PC + 2 FS = 72 total

    Post WOD - 100 total reps in any combination of situps, GHD, T2B. Did 100 situps.

  • Strict Muscle Up AMRAP Workout

    Skill
    Complete as many reps and rounds as possible in 5 minutes of:
    Strict Muscle Ups
    First time these have been so easy!

  • 5 round of: on the rings: 7 reps lower from inverted hang (super slow) followed by 15 ring pushups Workout

    M/ 38/ 136 lbs/ 5'-6"
    5X:On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps +15 Ring Push-ups
    Move SLOWLY and methodically attempting perfect execution
    WOW, 7 straight lowering from inverted hang (Slowly and in super control, from inverted is QUITE TAXING on my grip and my back (specifically my lats). I ended up stopping at about 5 or 6 reps after the first round and then getting back on. The only bad thing about the rings at my gym is that they are a little too close to the wall, so I had to kind of curl up after slamming my head into the wall when coming up in the the inverted hang.
    For me these were the real workout... the ring pushups were not too bad.
    For this workout, I was really concentrating on great movment... or at least as much as possible on the lowering from inverted.
    My last set, I decided to use 1 leg out and one leg bent to do all 7 reps again, but also try to stay really long & tight.
    great workout really.. my lats are tight today.
    Post WOD:
    I did 4 rounds of floor plate push drives. I put metal plates on the floor and drive them about 50' one way then back again.
    55, 70, 80, 90 lbs.

  • Double Unders, burpees, kbs, deadlift, rope climb (RX) Workout

    For time;

    5 rounds

    40 Double unders
    15 Burpees
    15 KBS 1.5/1p
    15 Deadlift 135/95
    1 15ft rope ascent

    Very proud for Rx'ing this one! First time doing rope climbs in a WOD.

  • Cindy Workout

    5 Pullups (MOD: purple band)
    10 Pushups
    15 Squats
    AMRAP

    17 + 6

    Dropped from green band to purple band this time and got a new PR. Pushups felt a little snakey toward the end.

  • 1-10-13 Workout

    8 Rounds

    25 DU
    7 KB #80
    7 SDHP #80

  • WOD Workout

    3 rounds of:

    100 double unders
    20 push press (75 lbs)

  • WOD Workout

    4 rounds of:

    400m
    5 wall walks
    15 pull-ups
    25 kettlebell (30 lbs)