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

  • 101215 Workout

    Shoulder press 1-1-1-1-1 reps
    Push press 3-3-3-3-3 reps
    Push Jerk 5-5-5-5-5 reps

    SP - 90-95-100-105-110 (fail)
    PP - 85-90-95-100-105
    PJ - 75-85-90-95-100 (could have gone heavier on this)

    Also did 3x5 clean/jerk (85 lbs) and ran a mile.

  • Barbara Workout

    20 Pull-ups
    30 Push-ups
    40 Sit-Ups
    50 Squats

    5 rounds with 3 min breaks. Break time excluded.

  • Nicole Workout

    20 Min Amrap:

    400 Meter Run
    Max Rep Pullups

  • Rowing Sprints and Double Unders Workout

    WOD #1

    Row 200m
    Rest 1 minute
    Row 400m
    Rest 2 minutes
    3 Rounds
    Time: 13:11

    WOD #2

    Unbroken Double Unders (10 minute time limit)
    10-20-30-40-30-20-10

  • Karen Workout

    150 wallball spots @ 14# @ 10ft for time

  • Cobb Workout

    20 min AMRAP

    400m run
    10 thrusters 135/85 @70#
    10 over the bar facing burpees
    10 SDHP 135/85 @70#
    1 rope climb

    I wanted to try this out for the Cobb WOD event next week. 70 was not easy so we will see about those other 15#

    3 rounds + 400m run

  • SAGE Workout

    2 ROUNDS FOR TIME

    20 THRUSTERS (95#)
    20 PULL-UPS
    20 BURPEES

    RESULT: 6:44

    was curious to see how much faster this WOD would be using women's Rxd weight and with fatigued legs from same WOD yesterday

  • Front Squats Workout

    1-1-1-1-1-1-1 Front Squats

    115-125-135-145-155-175-185 (fail)-185 (fail)

  • REST DAY Workout

    REST DAY

  • Griff Workout

    For Time
    800 meters forwards
    400 meters backwards
    800 meters forwards
    400 meters backwards