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

  • Embassy Games Workout

    1st Competion, did social WOD

    10min AMRAP

    5 HR Push-ups
    10 Air Squats
    15 Sit-ups

  • Balls 4 Balls Workout

    Partner WOD

    100 Wallballs (20)
    100 Medball Sit-up
    100 Medball Burpee
    400m Medball Run

  • Custom 3RFT Workout

    3RFT

    10 Power Snatch (95)
    15 T2B
    20 Burpee

  • Custom Partner WOD Workout

    3RFT

    800m Row
    20 Thruster (95)
    30 Box Jumps

  • Track (Strides) Workout

    Track&Field
    3 Laps of the Infield + Dynamic Stretching (Warm-up)
    2x80m Strides on Grass
    3x10 KB Swings (25kg) + 5 Strict HSPU
    2x10 Strict T2B
    30 seconds Left Side Plank Hold
    Some Jumping Rope + Static Stretching (Cooldown)

  • split jerk & push ups/double unders Workout

    All-levels WOD/Beginner WOD:
    A. Jerk 1-1-1-1-1
    B. 5 RFT: 15 push up, 30 double unders : knees & single/doubles

  • 0600 CF Undisclosed Day 61 - Team WOD, Andy's Last Day Workout

    Team WOD
    2 Rounds for time:
    60 Power Cleans 95 lbs
    60 Push Presses 95 lbs
    60 Pull-ups
    60 Dips (rings were taken so had to do the dips on a box with feet on the ground)
    800m Run

    Done with John Sciuito. We each did 30 reps of each excercise.

    Andy's last day

  • Track (Bounds, Strides) Workout

    Track & Field
    3 Laps of the Infield + Dynamic Stretching (Warm-up)
    4x80m Bounds for Height on Grass
    4x80m Relaxed Strides on Grass
    Static Stretching (Cooldown)

  • Brenton Workout

    5 rounds of:
    100' bear crawl
    100' long jumps (with 3 burpees every 5 long jumps)

    I did this with not too much warm up since it was about 99% humidity and I wanted to squeeze in a workout before the parade got going and meet the kids in the park.
    I rode to 10th street and stretched out and jumped rope, etc. in the playground area.
    I then went to the grassy area near the pulup bars and did the WOD
    I was slipping a bit on the long jump landings because the ground was a bit dusty and dry.
    SUPER HUMID and quite warm out. I prefer to do workouts outside.
    WORE the 20 lb vest as Rx.
    about 12:30
    Post WOD just stretched out and tried to drink a lot of water slowly.
    I rode back to Underhill and played with the kids.
    Good short WOD. Not my best but a good time overall.

  • Tabata This Workout

    SDHP (1.5/1.0 pd) - 10
    Squats - 13
    Pull-ups - 3
    Push-ups - 6
    Sit-ups - 11

    warm up:
    250 DU (2:1) - 9:53