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

  • Tabata Fun Ghetto Style Workout

    Tabata:

    Did this WOD with everyday household items, hence the ghetto style. Did "chair-dips" and box jumps on house chairs. Was pretty awesome, although a little dangerous....kitchen chairs were quite wobbly. Not recommended!

  • Infantryman-Inspired by NLI Workout

    Strength: 5x5 deadlifts @ 75% of 1 rep max. Alternate with 5x10 GHD sit ups.

    WOD: This workout has a 9 minute time cap. 200m run with sandbag(50#/25#), mandatory 2 minute rest; then 3 rounds of 10 box steps (20") with sandbag, 10 elevated push ups, 10 deadlifts (185#/115#).

    Note:

    Strength: 1x5 @ 135, 1x5 @ 185, 1x5 @ 195 (alternated each set with abmat sit ups)

    WOD: 25# sandbag, 15" box, 115# deadlift
    (completed 2 full rounds plus 25 reps) - timed out

  • shoulder press Workout

    There is no description for this WOD as it is stat.

  • Deadlift fun Workout

    WOD: 5-5-3-3-1-1-1 Deadlifts

    95(5)-115(5)-135(3)-145(3)-150(1)-155(1)-160(1)-165(1)-170(1)

    Very frustrating. Failed at 165 and 170 1-2 times each before making it. Couldn't pick up 175 after 3 attempts, even though I PR'd with it 2 weeks ago.

  • Dirty Thirty Workout

    For time.

    For time:
    30 Box jumps (24"),
    30 Jumping pull-ups,
    30 Kettlebell swings (35lbs),
    Walking Lunge 50 steps,
    30 Knees to elbows,
    30 Push press (45lbs),
    30 Back extensions,
    30 Wall ball shots (14lb/10ft)
    30 Burpees,
    30 Double unders.

    Next time around I'll do the Filthy Fifty!

  • Murph Workout

    Murph

    Run 1mi

    100 pull-ups (used blue band)

    200 (pushups-MOD to the knees)

    300 Squats

    Run 1mi

    Did 20 rounds of Cindy to break it up

    Tried to pace myself to make sure I could finish.. My first time doing Murph. I should have been a little faster with the Cindy.. next time :)

  • Pull-ups, Push Presses Workout

    5 rounds for time:

    10x pull ups
    10x push presses 115#

  • Front Squats, Push-ups, & Double Unders Workout

    Strength:
    Back Squats
    3 – 3 – 3+
    65% – 75% – 85% of 90% of 1RM + 10lbs

    WOD:
    50 Front Squats
    100 Push-ups
    200 Double Unders
    *Work can be completed any way the athlete chooses

  • 05-11-2011 WOD Pull-ups, K2E, KBS, Double Unders, OH Walking Lunges Workout

    3 Rounds

    10 Pull-up - Blue Band

    20 K2E

    30 KBS 1.5/1pood - 1 pood

    40 Double Unders

    50ft OH Walking Lunges w/ Plate 45/25

    Did the yellow 18kg KB & Rx'ed this. Had to do pull ups & K2E from the big bar w/tape for the first & 1/2 of the 2nd round. pulled a big blood blister on right hand after 2nd round & started hanging from finger tips. Someone relocated my jump rope after 2nd round & I probably spent 30+ sec looking for it. :(

  • Shoulder Pukey Face Workout

    3 rds for time: