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

  • Death by Thrusters Workout

    1-1-1-1-1 back squat - max 145 lbs

    then…

    Death by Thrusters (115/75) - used 45 lbs
    - start with 2 thrusters
    - add 2 thrusters each minute until you cannot complete the number of reps in the minute.

  • Sprint & Burpees Workout

    20-18-16-14-12-10-8-6-4-2
    burpees
    sprint 100m between sets

  • Push Press Workout

    3-3-3-3-3
    53-63-83-83-83

  • Met-Con Workout

    200 m Prowler Push (50 lbs) RX!

    Then AMRAP
    10 db push press (20 lbs)
    50 single jump ropes

    I did 4 rounds + 5 push press

  • just effin around Workout

    3-3-1-1-1 deadlift

    135-155-175-190-195(f)

    in my USAW recommended lifting flats :)

  • 05112011 Workout

    Run or Row 5K or "Helen Extra"4 Rounds of:

    800M Run
    21 KB Swings(53/35)
    12 Pull-ups

    Note:

    I chose the 5K run for my WOD. slowly but surelee moving in a forward motion without stopping :-)

  • PURE WOD 5.25.12 Workout

    Group Warmup

    Strength WOD

    1RM Deadlift ... 335# (just shy of personal best, first 300+ pull since injury in December)

    WOD

    21-15-9 (Except Duck Walk)
    -135# SDHP
    -Ski Box Jumps (12")
    -Chest Slap Pushups
    -Duck Walk 50'
    TIME: 8:50 RX

  • 05132011 Workout

    Strength:Push Jerk - 5 X 3 @ 75%
    Leg Levers - 5 X 5 (with or without weight)

    WOD:
    "Annie"
    50-40-30-20-10
    Double-unders
    Sit-ups

    SKILL: Rope Climb 3 X 1

    Note:
    strength: 55#
    WOD: box steps
    skill: modified climb

  • 9.5 Mile Run Workout

    CFE

    Time: 1:28:26
    Pace: 9:18 per mile

    For me, this was more about completing the run with a decent time. I haven't run this far in a long time. My goal was to run it without stopping and I did that, so overall, I'm happy with this run. I would like to get the pace under 9 minutes eventually.

  • Sandbags & Burpee Pull Ups Workout

    For Time:
    10 sandbag cleans (45 lbs)
    400m sandbag run (45 lbs)
    15 burpee pull ups
    Rest 1 minute

    10 sandbag shoulders (45 lbs)
    200m sandbag run (45 lbs)
    20 burpee pull ups
    Rest 1 minute

    10 sandbag cleans (45 lbs)
    100m sandbag carry (45 lbs)
    25 burpee pull ups