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

  • 13.1 Workout

    Complete as many reps in 17 Minutes

    40 Burpees
    30 Snatches - 45 lbs
    30 Burpees
    30 Snatches - 45 lbs
    20 Burpees
    30 Snatches - 45 lbs
    10 Burpees
    30 Snatches - 45 lbs

  • 10 Minute Cap - 2 Rounds Workout

    ROUND 1

    50 Double Unders / 100 Singles (Singles)
    40 Wall Ball Shots - 14 lbs
    30 Double Unders / 60 Singles (Singles)
    20 Wall Ball Shots - 14 lbs
    10 Double Unders / 20 Singles (Singles)
    5 Wall Ball Shots - 14 lbs

    14:30

    ROUND 2

    15, 12, 9

    Handstand Pushups / Hand release push ups*
    Chest to Bar / Pull ups* - Blue Band
    Box Jumps - 20"

    5:00

    *Taylor

  • 10 Minute Amrap Workout

    7 Dead Lifts - 45lbs
    7 Hang Cleans - 45 lbs
    7 -Front Squats - 45 lbs

  • 21 - 15 - 9 Workout

    A. Complete in under 8 Minutes to proceed to WOD B

    Dead Lifts - 95 lbs
    Wall Ball Shorts - 14 lbs

    6:58

    B.

    Front Squat - 65 lbs
    Kettle Bell Swings - 15lbs

    4:11

    Buy In:
    600 Meter Run

    Cash Out:
    1600 Meter Row
    200 Fast
    200 Slow
    to 1000
    1000 - 1100 Slow
    1200-1600 - Fast
    8:15
    84 Calories

  • 13.2 HELL Workout

    10 Minute Amrap

    5 Shoulder to over head - 45 lbs
    10 Dead Lifts - 75 lbs
    15 Box Jumps - 20"

  • 1R4T Workout

    60 Abmats
    40 Double Unders / 80 Singles
    20 Toes to bar
    800 Meter Run
    20 Toes to Bar
    40 Double Unders / 80 Singles
    60 Abmats

  • SHAMWOD - 30 Minute Amrap Workout

    1 Round = 1

    7 Pull ups - Blue Band
    14 Push Ups
    21 Air Squats

    Green Team:
    Jodi & Ellen - 19

    Dawgs Team:
    Josh & Al - 21 + 25

    *Jodi

  • Jackie Workout

    30 Burpees
    30/50 Thursters - 45 lbs
    30 Pull Ups - Blue Band

    *RX - 11st WOD at true RX

  • Max Reps - 2 Min Workout

    Do each one for 2 Minutes

    Rowing - 436 Meters
    Wall Ball Shots - 14 lbs - 37
    Kettle Bell Swings - 15lbs - 52
    Double Unders - Attempts - 40
    Abmats - 53
    Push ups - 64
    Pull Ups - Blue Band - 45
    Box Jumps - 20' - 21
    Burpees - 19

  • 4R4T Workout

    5 Clean and Jerk - 65 lbs
    10 Pull Ups - Green Band - 1st WOD
    15 Jumping Air Squats