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

  • Fran Workout

    “Fran”
    21-15-9 reps of each for time:

    Thruster (95/65#)
    Pull-up

    PR - 4:58 RX, RX

    I rested too long on the Thrusters, and I stopped once while doing Pull ups. I broke up the Thrusters in sets of 7 1rd, 5 2rd, and 3 3rd.

  • Fran Workout

    “Fran”
    21-15-9 reps of each for time:

    Thruster (95/65#)
    Pull-up

    PR - 4:58 RX, RX

    I rested too long on the Thrusters, and I stopped once while doing Pull ups. I broke up the Thrusters in sets of 7 1rd, 5 2rd, and 3 3rd.

  • Monday 121008 Workout

    For total number of reps:

    Eight rounds of:

    20 sec Hang power clean 115 lbs / 80 lbs
    10 sec Rest
    20 sec Push press 115 lbs / 80 lbs
    10 sec Rest

  • Wednesday 121010 + Chelsea Workout

    Split Snatch

    2x2x2x2x2
    50x60x70x80x80

    Then....

    15 minutes of Chelsea:

    5 Pull-ups
    10 Push-ups
    15 Squats

  • The Seven Workout

    "The Seven"

    7 Handstand Push-ups
    7 Thruster 135 lbs / 95 lbs - 65
    7 Knees to Elbows
    7 Deadlifts 240 lbs / 170 lbs - 135
    7 Burpees
    7 Kettlebells Swings 2 pd / 1.5 pd - 1.0
    7 Pull-ups

    Completed 5+21. Time estimated.

  • Nate Workout

    "Nate"

    As many rounds as possible in 20 minutes of:

    2 Muscle-ups - sub transitions 2:1
    4 Handstand push-ups - box
    8 Kettlebell swings 2.0 pd / 1.5 pd - rx

    Completed 11 + 2

  • Running and Heavy Lifts Workout

    *This is one continuous effort broken into 12 minute cycles which begin with a 800M run for time.

    12 minutes to:

    Run 800m – for time.

    With the remainder of the 12 minutes:
    Establish a 3RM Power Clean.
    165

    12 minutes to:

    Run 800m – for time.

    With the remainder of the 12 minutes:
    3 attempts, for total reps, of UB Ring Dips.
    10 reps

    Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.

    12 minutes to:

    Run 800m – for time.

    With the remainder of the 12 minutes:
    Establish a 1RM Push Press.
    155

  • 11-01-2012 Workout

    50 Box Jumps 24"/20"
    50 Sit ups
    50 Pull ups
    400M Weighted Run #45/25
    2 Rope Climbs
    25 HSPU
    100 DU

    finished through the 2 rope climbs at around 12 minutes. took 10 minutes to do 25 HSPU and 100 DUs!!

  • Daniel Workout

    "Daniel"
    For Time:

    50 Pull Ups
    Run 400 meters
    21 Thrusters 95/65
    Run 800 meters
    21 Thrusters 95/65
    Run 400 meters
    50 Pull Ups

  • Party Rockers Workout

    5 RFT:
    5 Power Cleans (185#)
    40 Double Unders

    --rest 2 minutes--

    3 RFT:
    8 Front Squats (185#)
    15 Toes to Bar