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

  • Muscle ups, C&J, Lunges Workout

    4 rounds of:

    Run 100m

    5 Muscle ups (progressions with Rings)

    run 100m

    10 Clean & Jerk 115

    20 OH Lunges with a 45# plate

    Could have done 125 for the C&J but having done very few workouts with that included wanted to work a weight that was a little bit lower. Overall felt good.

  • Play day Workout

    Cycling for 5 minutes pre WOD

    30 dips
    100 push ups
    100 lie down moving kb (35 lbs) back and forth to each side of the body
    30 kb (17,5 lbs) one arm swing
    10 turkish get ups ( 17,5 lbs)

  • WOD Workout

    For time:
    Thruster, 100 reps

    55# for first 30
    45# for the rest

  • 10-31-2011 Workout

    5 Rounds

    10 TTB -> Pullups (Without coming off bar)
    10 Burpee Box Jumps

  • Mainsite 10/31 Workout

    3 RFT
    15 OHS @95lbs.
    15 pull ups
    15 push jerks @95lbs.
    15 toes to bar
    15 hang cleans @95lbs.
    15 back extensions w/ 25lbs.

  • 8 mile run Workout

    longest run thus far

    9:02 avg mile

  • Diane Workout

    21-15-9
    Dead Lifts (Rx 225)
    Hand Stand Pushups

    Used box 21, 9
    Hand release middle frame

  • Halloween 111031 Workout

    AMRAP in 18min. of:

    10 "goblin" squats with 1.5pd/1.0pd KB
    31 second "Halloween" rock hold
    20 "pumpkin chuckin" wallballs 20lbs/14lbs
    11 "candy apple" dips

    5 rounds + 41

  • Diane Workout

    For Time
    21-15-9

    Dead Lifts (Rx 225)
    Hand Stand Pushups

    Post WOD:
    Tabata Situp

  • Diane Workout

    For Time
    21-15-9

    Dead Lifts (Rx 225,135)
    Hand Stand Pushups

    Post WOD:
    Tabata Situp