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

  • A.M 5K Workout

    20 minutes foam rolling, lacross ball work on glutes/hamstrings, hips and IT band
    1000m Row, light, stopping ever 250m to stretch hams

    Ran a 5k with my German Shepherd Ivy (The Chester County Dog Jog). We finished 2nd in our class and in a time of 26:19

  • 14 Min. AMRAP Wall Balls C2B Dubs Workout

    3 Rounds
    25 Wall Balls (20/16)
    25 Chest to Bars (black and blue bands for me)
    25 Dubs (75 singles)

    Then if time remains - ME wall balls.

    *i got through everything but the last set of singles. Then finished in 15:38.

  • 05.20.13 Workout

    25-20-15-10-5

    Sit ups

    Thruster 75/45

    Run 200m

    Unders (Double)

    Medball Cleans 20/14

    Push ups

  • Karen w/DU's Workout

    run 400m, partner runs 400m, run 400m, partner runs 400m. you do 1 burpee per second for the difference in time of partner's run

    Karen
    150 wall balls
    every minute on the minute-do 10 double unders.

    Lost count after 110, but think i more than made up for it. 20 in first round, 15 in second, then 10-12 each after that.

  • Nancy Workout

    “Nancy”

    5 Rounds

    Run 400m

    15 Overhead squats 95/65 <--55#
    need to double check time @ gym. This one took the soreness out of my arms from doing Isabel. And...I was able to snatch the 55# up each time rather then clean & pressing it.

  • Partner Chipper Workout

    Teams of 3

    500 M Row (hold front rack while others row 1000M)
    50 Thrusters (33#)
    50 Sit-ups
    50 Wall Balls (10#)
    500 M Row (hold front rack while others row 1000M)

  • T2B & Push-ups Workout

    Back squat 3-3-3 // 113#-123#-133# (PR)

    3 Rounds:

    10 T2B (K2E)
    25 Unbroken Push-ups (knees, not unbroken)

  • "Fight Gone Bad" Workout

    Three Rounds of:
    -Wall Ball (#20/14)
    -Sumo Deadlift High Pull (#75/45)
    -Box Jump (24"/20")
    -Push Press (#75/55)
    -Row-Calories

    1 minute per station
    Clock does not stop between exercises
    5 minute rounds with 1 minute rest between rounds
    1 point per round
    1 point per calorie
    Add your points at the end for your score

  • Oly Lifting Workout

    Skill
    3x1 Strict Weighted Deficit HSPU 10kg (90s rest)
    Snatch Complex - 60kg (1 Snatch Pull + 1 Snatch)
    Snatch - 65kg
    Clean Complex - 80kg (1 Clean Pull + 1 Power Clean)
    Clean - 100kg
    Push Jerk - 80kg (Double)
    3x5 Box Jumps (33 mats)
    60 seconds Weighted Plank Hold (20kg)
    3x5 Barbell Back Extensions (20kg)

  • WOD Workout

    3 rounds of:

    10 wallball (20 lbs)
    15 incline push-up
    20 box jump (20 inch)
    25 sit-up
    30 air squat
    35 back extension
    40 double unders