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

  • Burpees, Pull-ups, Double unders - 10 Min AMRAP Workout

    10 min amrap of:

    burpees x 7
    pull ups x 7 but no butterfly. you can kip.
    double unders x 20

    notes:

    so yah coach Ronnie decided to throw a wrench in this and not let me butterfly :)
    my doubles werent on and i yelled an expletive in the 1st round. all in all a good wod especially after prowler fun.

    PS I HATE BURPEES

    6 rounds + 1 burpees

  • Dawns bday WOD Workout

    For time of:

    42 Box jump burpees 24" / 20"
    42 Turkish get-ups
    42 Toes through rings
    42 Handstand push-ups
    42 Donkey kicks

    • 10 lbs vest

  • Friday 120504 Workout

    For time:

    30 Squat Clean and Jerks, 155 lbs / 105 lbs (did half with 135 and then finished with 115)

    then

    Three rounds of:

    20 Double-unders
    20 Kettlebell Swings, 1.5 pd / 1.0 pd

  • Pheezey Workout

    "Pheezey" - 3 rounds for time, of:

    5 Front Sq. 165 lbs/115 lbs (*did 145)
    18 Pull-ups

    5 Deadlift 225 lbs/155 lbs (*did 205)
    18 Toes-to-bar
    5 Push Jerk 165 lbs/115 lbs (*did 145)
    18 Hand-release push-ups

  • Helen Workout

    400m run
    21kb swings (35#)
    12 pullups

  • Are We There Yet? Workout

    WOD

    400 m run
    100 pushups
    75 KBell swings (#53)
    50 Toes to bar
    400 m run

  • 5-07-2012 Workout

    4 - 4 Minute Rounds of As Many Reps As Possible of:

    Row
    DU
    Burpees(tuck jumps)
    20M Run

    Rotate activities each minute during the round.

    Count each calorie as a rep on the rower.
    Count each 20M run as a rep.

    42,45,46,47

  • 5-07-2012 Workout

    4 - 4 Minute Rounds of As Many Reps As Possible of:

    Row
    DU
    Burpees(tuck jumps)
    20M Run

    Rotate activities each minute during the round.

    Count each calorie as a rep on the rower.
    Count each 20M run as a rep.

    42,45,46,47

  • Angie Workout

    100 Pull-ups
    100 Push-ups
    100 Sit-ups
    100 Air Squats

    20:53(50 pu, 50 pushups)
    32:34, 100's

  • 5-07-2012 Workout

    4 - 4 Minute Rounds of As Many Reps As Possible of:

    Row
    DU
    Burpees
    20M Run

    Rotate activities each minute during the round.

    Count each calorie as a rep on the rower.
    Count each 20M run as a rep.