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

  • 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

  • Halloween Chipper Workout

    10 Burpee (Inclined Treadmill - fast)
    31 Box Jump
    10 Burpee (Inclined Treadmill - fast)
    31 Wall ball
    10 Burpee (Inclined Treadmill - fast)
    31 Pull up
    10 Burpee (Inclined Treadmill - fast)
    31 Ring Push Ups
    10 Burpee (Inclined Treadmill - fast)
    31 KB Swing
    10 Burpee (Inclined Treadmill - fast)

  • 10-31-11 Curtis P "31" Workout

    Warm Up: Joint Mobil­ity fol­lowed by
    Eyes closed — Coach Guided Range of Motion

    Skill: Cur­tis ‘P’
    Power Clean
    Lunge L
    Lunge R
    Push Press

    Work: 31 Cur­tis ‘P’s

    Recov­ery: 70sec. Hand­stand Holds