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

  • 100 Pull Ups For Time Workout

    Had to clear my head, had brandon cheering me on over on campfire. Was a good one :)

  • Pull Swingy Under Workout

    Pre-WOD: 3 X 10:
    -Back Squat
    -Ring Row
    -Hand Release Push Up
    -Sit Up

    WOD: 5 Rounds For Time (20 minute cap):
    -20 Pull Up
    -30 Kettle Bell Swing (53/35)
    -40 Double Under

  • Pull Swingy Under Workout

    5 Rounds For Time (20 minute cap)

    -20 Pull up's
    -30 KB Swings (53/35)
    -40 Double unders (80)

    I'm pretty sore from the last 3 days but this one seemed to workout ok.

  • On The Prowl Workout

    • 5 rounds of Prowler
    • 3 rounds of Overhead Plate Carries (45.25) -7 X 3 Front Squats -Box Jumps (33", 24") & HSPU: 10,9,8,7,6,5,4,3,2,1 reps -Tabata Sit Up (100 reps)

  • Brawn Workout

    Push Up & Sit Up (10-9-8-7-....-1)

    WOD:
    10 Rounds (increase weight each round)

    2 Dead Lift
    2 Hang Clean
    2 Jerk

    Post WOD:
    2X 1 Minute Weighted Plank (45,25)

  • Fran Workout

    For Time:
    21-15-9
    - Thruster (95/65)
    - Pull Up

    BAH! My back snapped 8 thrusters into the second round. Had to give it up after that just completed the pull ups.

    PS. back hurts like hell.

  • DT Imported Workout

    “DT”

    12 deadlifts (155/105) @ 70 lbs
    9 hanging power cleans
    6 push press/jerk

  • Tabata Saturday Workout

    Tabata: record your low round

    -Bottom to Bottom Air Squat (12)
    -Pull Up (10)
    -Hand Release Push Up(8)
    -Sit Up(6)

  • Angie Workout

    100 Pull Ups
    100 Push Ups
    100 Sit Ups
    100 Squats

    Not the best time I've had but when doing the pull ups right it really slows me down. I realize now that I've been cheating before when doing any type of workout. Now that I have the strength and stamina I try to perform every exercise at my best.

    This is obviously slowing me down.

  • Vom & Puke Workout

    For Time:
    300 Double Unders (or 1000 singles)
    100 Burpees

    Partition as you like.