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

  • ran Workout

    3 miles

  • Thank you veterans!! Workout

    30 min AMRAP

    11 clean and press (95/65) (65)
    11 bar facing burpees
    11 goblet squats (53/35) (18)
    22 double unders ( did 66 regular ones)
    7 hspu( I did regular pushups)

    11/11/12 signifies this year's Veteran's Day, the day set aside by Congress to "celebrate the service of our Nation's veterans", the 22 double unders and 7 Handstand Pushups represent the 22.7 million living veterans we aim to serve. 

  • Overwhelm Workout

    Pre-WOD
    1 Rep Squat Snatch every 30 seconds for 15 minutes- 65 lbs, focused on form. Not a lot of flexibility in my shoulders still but getting better.

    WOD
    30 Reps for time
    Squat Clean to Overhead (155/115#)- 135

    Post
    Tabata Situps-100 reps in as few sets as possible- 6 sets

  • 111212 Workout

    Strength/Skill

    Snatch - 70% x 2 x 4 @ 95#, 95#, 95#, 105#
    Clean & jerk - 70% x 2 x 4@ 105#, 105#, 115#, 125#
    Back squat - 80% x 2 x 4 @ 185#, 195#, 195#, 205#

    then......ab complex x 3

    plank x 1min (front, side, side)

    10 toes to bar

    20 wipers

  • TABATA Something Else Workout

    Complete 32 intervals of 20 seconds of work followed by ten seconds ofrest wherethe first 8 intervals are pull-ups,the second 8 are push-ups, the third 8 intervals aresit-ups, and finally, thelast8 intervals are squats. There isno rest between exercises.

    Pull ups: 7
    Push ups: 12
    Sit ups: 10
    Squats: 15

    Total score of 44.

  • Fun with Thrusters-Strength Building Workout

    21 Thrusters
    40 foot of broad jumps
    40 foot of lunges

    15 Thrusters
    40 foot of broad jumps
    40 foot of lunges

    9 Thrusters
    40 foot of broad jumps
    40 foot of lunges

  • Filthy 50 Workout

    oh boy!

    “FILTHY FIFTY”

    50 – Box Jumps (24/20)
    50 – Jumping PullUps
    50 – KB Swings (35lb/20lb)
    50 – Walking Lunges
    50 – Knees To Elbows
    50 – Push Press (45lb/35lb)
    50 – Supermans/Back Extensions
    50 – Wall Balls (20lb/14lb
    50 – Burpees
    50 – Double Unders

    FOR TIME

    i DIED on wall balls and burpees. about 14min to get to wall balls and total of 26:52 to finish

  • 11-09-2012 Workout

    25 Burpees
    25 TTB
    25 Burpees
    25 HSPU
    25 Burpees
    25 AS
    25 Burpees
    25 Pull ups

  • 4 rounds of bench & pullup max reps Workout

    4 rounds of: (Rx is 5 rounds - but I was spent after 4 and my grip was really gone)
    3 B.W. Bench Press
    3 dead hang pullups
    5 B.W. bench press
    5 dead hang pullups
    Max reps of BW bench press
    Max reps of pullups - done in any way (kipping, buterfly, strict, etc.)
    Score is total of all rounds of max efforts
    1st Round: bench:16 pullups: 33
    2nd round: bench: 13 pullups: 32
    3rd round: bench 11 pullups: 29 (grip was really going - i was doing single kipping after about 22)
    4th round: bench: 8 pullups: 23 (grip was really going on this one.. doing single kipping after about 17 - I should have put tape on the bar and my hands for the last 2 rounds)
    Total Bench: 48
    Total Pullups: 117
    total score: 165
    Total reps with the 8 reps strict form before each max effort:
    Total Bench: 48 + 32 = 80
    Total Pullups: 117 + 32 = 149
    total score: 165 + 64 = 229

  • Overcome Workout

    3 RFT:
    -10 Dead Lift (275/185)
    -50 II Unders
    -10 HSPU
    -50 II Unders

    Messed up on II Unders Quite a bit for some reason

    Post
    -3 Minute Total Plank
    -1 Minute Total L-Sit