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

  • WOD Workout

    3 rounds for time

    15 Squat @ 90 lbs.
    10 Pull-Ups
    10 Lunges (5lb weights)
    15 Sit Ups with med. ball.

    Chels- 8:30
    Jacq- 9:10

  • Ring Dips Workout

    5 Ring Dips
    On the minute, every minute, for 15 minutes

  • deadlift, ring dip, box jumps, shuttle Workout

    5x5 Weighted pull up

    WOD
    3 rounds for time of:
    10 Deadlifts (245)
    15 Ring Dips
    20 Box Jumps
    30 yd shuttle run

  • Thruster- Sit Ups Workout

    5 rounds
    10 Thrusters (45 lbs.)
    20 Sit Ups- Butterfly Position

  • 100 Burpees Workout

    Spent 15 minutes trying to figure out what WOD to do. Then I still switched it up and just ended up doing 100 burpees. Not that that was much easier.

    100 burpees - 14:46

    Man, do I suck at burpees. Adding this to the ever-growing list entitled "Needs Improvement".

  • "Cindy" Workout

    1 rep max OHS: 90lbs

    AMRAP 20

    5 pull-ups (purple band)
    10 push-ups
    15 squats

  • Angie Workout

    For Time:

    100 Pull Up
    100 Push Up (Hand Release)
    100 Sit Up (no wall)
    100 Air Squat

    Brandon can't beat me

  • Pushing a Jerk Workout

    Ok, maybe it's Push Jerk ... or Push and Jerk. Either way ... it was a one-rep max kind of morning.

    1RM Push Jerk*

    Then ...

    15 minute AMRAP*
    5 Pull Ups
    10 Sit Ups
    10 Push Ups

    *Working through a pulled muscle on the left side of my abdomen. Kept is lighter and slower today.

  • Angie Workout

    For Time:

    100 Pull Up
    100 Push Up (Hand Release)
    100 Sit Up (no wall)
    100 Air Squat

  • Angie Workout

    For Time:

    100 Pull Up
    100 Push Up (Hand Release)
    100 Sit Up (no wall)
    100 Air Squat