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

  • Deadlifts & Wall Balls Workout

    Skill work:

    Double Unders

    SWOD:
    Deadlift
    3 x 3 - 1RM = 185

    CWOD: 5 RFT
    8 Deadlift @ 60% of 3RM =115
    16 Wall Ball (20/14)

  • Tabata This Workout

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

    Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise to comments and total for final score. (e.g., 10, 22, 9, 15, 15 = 71)

    Tabata Squats - 15
    Rest 1 minute
    Tabata Pull-up - 4
    Rest 1 minute
    Tabata Push-up - 10
    Rest 1 minute
    Tabata Sit-up - 13
    Rest 1 minute
    Tabata Row - 5

    EA's Total: 45

  • Nancy Workout

    5 rounds
    400m run
    15 OHS 65#

  • Spark Plug Workout

    10 Minute AMRAP

    -10 Overhead Squat (95/65)
    -10 Bar Facing Burpee
    -10 Sit Up

  • Krypto6924 Workout

    10 rounds
    10x Burpees
    25x Squats
    25x Push-ups
    10x Pull-ups
    10x Ring dips
    25x Sit-ups

  • Run Progression (300) 2miles Workout

    2 miles
    20 Pull ups
    50 Push up

    (Run)TTB: 14:45

  • Off Week Workout

    Nothing done! :)

  • 03-12-2012 Workout

    5 Bar MU or CTB PU (CTB PU)
    10 Box Jumps
    15 Push ups
    20 Air Squats

  • 06.29.11 Clean it up! Workout

    Squat Clean 3.3.3

    then:

    15 min AMRAP

    3 HPC 155/110

    6 Over the Box 20"

    9 T2B

    Great workout! Started with the squat clean. At first, I tried 50 pounds. That was too light, so I went to 65 pounds. With Dawn's sage advice, I did 3 in a row and they were tough but doable. Dawn said I could go higher, so I'll need to try more weight next time. Then, for the HPC, I did 50 pounds (since the weight is supposed to be less than squat clean). It felt a bit light, so next time I want to increase the weight. Then, I struggled with the over the box--legs felt like lead weights, but I stuck with it (hopefully they are helping improve my volleyball game!) And then I had to do Knees to Shoulders instead. This was the toughest part of the workout. The first couple of rounds, I tried to string 3 in a row. By the end, I had to go to singles but pushed through.

  • Overhead Awful Workout

    S/S: Overhead Squat - 2-2-2-2-2

    Complete 50 overhead squats for time (M:95#/65#). The bar starts on the floor. Any time you lower the bar from the overhead position to below the top of your head, you must do 25 double unders (150 single) before continuing.