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

  • Clean 1 RM Strength

    Clean 1 RM

  • Fossils 38th Birthday WOD Workout

    3 Rounds
    38 Bar facing Burpees
    38 OHS @ 40kg

  • Bradshaw Workout

    10 rounds for time of: (Only did 7 rds)

    3 Handstand push-ups
    225 pound Deadlift, 6 reps
    12 Pull-ups
    24 Double-unders

  • Helen Workout

    3 rounds for time:

    400 meter run
    21 Kettle Bell Swings Rx 35
    12 pull ups

  • Helen Workout

    WOD:

    Helen

    400m Run

    21 KBS 1.5

    12 Pullups

    New PR by like 45 seconds, felt pretty good overall. I wanted to get 10:30 but I'll take this.

  • Outdoor Grinder Workout

    I did my own workout outside...just enjoying the gorgeous fall weather!

    20 Min AMRAP:
    10 KBS swing 1.5 pood
    10 burpee
    10 air squat
    200m run

    I got 8 rounds plus 7 KBS. It was a bit of a grinder. The swings started getting tough towards the end, and I really had to focus on holding my abs tight and my lower back arched. My lower back is bugging me a little bit again. I think I have the tightest posterior chain of any human in history...it's just crazy how stiff I am when I wake up in the morning.

  • Grace Workout

    For Time
    30 Clean and Jerk 135/95

    This is the second time ive done Grace.

    First time 3:23 @65lbs

    This time 3:28 RX 95bs!!

  • AMRepsAP: Thrusters, Pullups, & Burpees Workout

    Skill: Overhead Squat 3 sets increasing weight (45, 70, 95lbs)

    Strength:
    Back Squat 5 reps % of 250 max- 65%, 75%, 85% 10 reps

    WOD:

    5 Rounds for total reps:

    95/65lb thruster, 20 sec AMRAP Did 6-7reps each round
    Rest 45 seconds
    Pull-up, 25 sec AMRAP 10+ each round
    Rest 45 seconds
    Burpees, 20 sec AMRAP 6-7 reps each round.
    Rest 45 seconds

  • Snatch work Workout

    Muscle Snatch
    1-1-1-1-1
    Power Snatch
    1-1-1-1-1
    Squat Snatch
    1-1-1-1-1

    135,155,135

  • Helen Workout

    “Helen”

    3 Rounds

    400m Run

    21 KBS 1.5/1p

    12 Pull ups