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

  • Fight Gone Bad Workout

    In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. There will be three rounds. The stations are:

    Wall-ball: 20 pound ball, 10 ft target. (Reps)
    Sumo deadlift high-pull: 75 pounds (Reps)
    Box Jump: 20″ box (Reps)
    Push-press: 75 pounds (Reps)
    Row: calories (Calories)

    The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

    Round 1: 77
    Round 2: 54
    Round 3: 54

  • 3/5 WOD Workout

    1 RM thruster (135)

    50 thrusters (35 @ 95lbs, 15 reps @ 65lbs) with 5 burpees EMOM.

    5 rounds max pull ups- 7,4,3,3,3 (deadhang)

  • Full Tilt Workout

    For Time:
    -25 HSPU
    -50 T2B
    -800 Meter Run
    -75 Shoulder to Overhead (75,55)
    -150 Double Unders

  • 05.09.12 WOD Workout

    4 Rounds

    200m Run

    15 SDHP 75/55 @60

    15 Burpees

  • 1-18-2012 Workout

    10 Around the worlds (Clean, FS, Push Press, BS, Behind the neck press)
    800M Run/Row
    50 Sit ups

  • The Karl Winslow Workout

    I.
    1k row for time

    II.

    $in- 30 back squats @ #225

    Then

    --4 rounds--

    60 Double Unders
    15 C2B pull ups

  • 3-05-2012 Workout

    400M Run
    1.5 Min. rest
    400M Run
    1.5 Min. rest
    400M Run
    1.5 Min. rest
    400M Run
    100 DU
    50 Burpees

    Best 400: 1:16

    Cash out:
    Bar Hanging L-Sit for time (25 sec)
    Bar hang on fingertips for time (43 sec)

  • 3-05-2012 Workout

    400M Run
    1.5 Min. rest
    400M Run
    1.5 Min. rest
    400M Run
    1.5 Min. rest
    400M Run
    100 DU
    50 Burpees

    Best 400: 2:08

    Cash out:
    Bar Hanging L-Sit for time (21 sec) modified
    Bar hang on fingertips for time (26 sec)

  • 3-05-2012 Workout

    400M Run
    1.5 Min. rest
    400M Run
    1.5 Min. rest
    400M Run
    1.5 Min. rest
    400M Run
    100 DU
    50 Burpees

    Best 400: 1:57

    Cash out:
    Bar Hanging L-Sit for time (20 sec) modified
    Bar hang on fingertips for time (24 sec)

  • 3-05-2012 Workout

    400M Run
    1.5 Min. rest
    400M Run
    1.5 Min. rest
    400M Run
    1.5 Min. rest
    400M Run
    100 DU (SU)
    50 Burpees

    Best 400: 2:08

    Cash out:
    Bar Hanging L-Sit for time (25 sec) modified
    Bar hang on fingertips for time (15 sec)