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

  • Pliable Workout

    Pre-WOD:
    7x3 Bench Press @ 75%, 85# x 6, 95# x 1

    WOD - For Time
    -30 Plyo Push Ups
    -10 T2B
    -20 Plyo Push Ups
    -20 T2B
    -10 Plyo Push ups
    -30 T2B

    Modified with knees plyo pu's and ghd situps

  • Omar Workout

    For time:
    95 pound barbell Thrusters, 10
    15 Bar-facing burpees
    95 pound barbell Thrusters, 20
    25 Bar-facing burpees
    95 pound barbell Thrusters, 30
    35 Bar-facing burpees
    As Rx: 12:15
    I did this during my lunch hour at Mid City, as Rx:
    I had a bit of a nagging lower back pull, so I wasn't going too crazy and stayed within myself.
    I broke up the 20: 9,7,4

    30: 8,6,7,6,3
    I basically did the bar facing burpees, somewhat laterally over the bar but legit. It actually gassed me a lot more than I thought it would.
    I wore my wrist wraps also because my wrists were also nagging me with the changing weather this whole week.
    Good WOD. I was definitely gassed a bit with this one. Thrusters felt o.k. but after about 8 or 9 I was taking breaks to minimize how long the breaks would be and keep on going. I was actually concerned about my back because my midline is so sore still from that last 7 minute AMRAP I did a couple days ago and I didn't want to lose my midline stability on the thrusters if my stomach was so sore.. but it was all fine.

  • 130530 Workout

    A) 100 DU’s for time
    1:55

    B) Every :30 seconds for 5 mins
    3 touch n go power snatch 125#

    B) 3 Rounds each timed separately.
    25 KB Swings (53/35)
    20 Box Jumps (24/20)
    15 Burpees
    10 Hang Power Clean (115/75)

    3:45
    3:38
    3:15

  • Run, Hang, Get Up Workout

    Three rounds for time of:
    Run 400 meters
    Single arm hang, right arm, 15 seconds
    .42 pood kettlebell Turkish Get-up, left arm, 5 reps
    Single arm hang, left arm, 15 seconds
    .42 pood kettlebell Turkish Get-up, right arm, 5 reps
    30 second tuck-sit hold

  • DT Hero WOD Workout

    5RFT
    12x deadlifts (75#)
    9x hang cleans (75#)
    6x push jerk (75#)
    13:00

  • Pliable Workout

    7x3 Bench Press @ 75% (#165)

    For Time:
    -30 Plyo Push Ups
    -10 T2B
    -20 Plyo Push Ups
    -20 T2B
    -10 Plyo Push ups
    -30 T2B

  • Kelly Workout

    5 rounds
    400m run
    15 24inch box jump
    15 20lb wall balls

    subbed 20lb dumbell thrusters

  • Heavy Vomit Comet Workout

    For Time:
    20 Shoulder to overhead 135/95 lbs
    20 Burpee chest-to-bar pull-ups
    10 Shoulder to overhead 135/95 lbs
    10 Burpee chest-to-bar pull-ups

  • Mile Time Trial Workout

    1600m time trial

  • 6 x small lap Workout

    6 rds (one every 5m)
    2:20
    2:22
    2:30
    2:42
    3:18
    3:22
    -totally DONE by end!