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

  • OHS, Tire Over Bar, Knees to Elbows Workout

    25 OHS 65/95
    25 Tire Over Bar (pull up bar)
    25 Knees to Elbows

    I did this one yesterday, but thought I might have miscounted my OHS reps...

    Beat my time by 10 seconds today :)

    REALLY need to work on connecting my K2E. I will do this one again in a month and aim for under 5 minutes!!

  • 2/18 SAT WOD Workout

    1."Fran"
    21-15-9 of: front squat into thruster, and pull ups( started with 95 lbs had to switch to 75)

    2."2000m row"
    -for time ( 8:13 )

  • Return of the Rising Sun Workout

    10 Burpees
    20 x 100kg Deadlift
    1 Max Effort Skillion run
    10 Push Ups at top
    Recover on walk back down skillion
    20 x 60kg Front Squat
    1 Max Effort Skillion run
    10 Sit Ups at top
    Recover on walk back down skillion
    20 x 40kg SDHP
    1 Max Effort Skillion run
    10 Push Ups at top
    Recover on walk back down skillion
    20 x 32kg Kettlebell Swing
    1 Max Effort Skillion run
    10 Sit Ups at top
    Recover on walk back down skillion
    20 x 50kg Ground to Overhead
    1 Max Effort Skillion run
    10 Push Ups at top
    Recover on walk back down skillion
    10 Burpees

  • 7RFT FrontSquat & Pullups Workout

    7RFT of
    7 Front Squats 20kg
    7 Pullups Green band assist

  • Friday Workout

    Strength
    Power Clean;
    2 x 40kg
    2 x 60kg
    3 x 60kg
    2 x 60kg
    3 x 60kg
    Trying to improve Technique rather than go for strength. 

    WoD
    3 Rounds;
    30 Dead Lifts (70kg first round, then 60kg)
    30 Sit-ups 

  • Amrap 20 minutos Workout

    Amrap de 20 minutos de:

    • 3 caminata a invertida
    • 10 1/4 burpee
    • 5 adelante y atrás en paralelas
    • 10 cruce de pie

    resultado de rondas: 6 + 5 "adelante y atrás"

  • Mainsite WOD 120217 Workout

    FRIDAY 120217

    Seven rounds for time of:
    15 foot Rope climb, 1 ascent ( 5 pull-ups per ascent)
    10 Wallball shots, 20 pound ball
    15 Kettlebell swings, 1.5 poods (1 Pood, it's all I have)
    20 Double-unders

    14:04

    The Rogue SR-1 rope has made an enormous difference in my DU's. I strung together 16 DU's today for a PR. Previously, with my old Valeo store-bought rope, I could get maayyybe 3.

  • Monday Morning Sweat Workout

    Warm up
    400m run
    3 rounds Cindy
    5 pullups
    10 pushups
    15 air squats

    The WOD
    50 pullups or pushups (I did 25/25) - pretty stoked I got 10 (ugly) kipping pullups in a row
    run 400m
    25 thruster @ 30kg
    run 800m
    25 thruster @ 30kg
    50 pullups or pushups (I did 40 pushups and 10 pullups)
    Wod finished in 20-24 minutes

  • CFW - 18Feb12 - Team Wod! Workout

    Team WOD:
    20 min AMRAP
    35 slam balls (1 rd @ 20#, remainder @ 30#)
    35 KBS @ 1.5pd
    35 push ups
    35 box jumps @ 20"
    1 Hill sprint

    I was partnered with Jared on this one, I miss working out with that guy, he is just a boss!

    We got 3 rounds + 140 reps (i.e. we were on the run when time was called) but we finished the run anyway.

    We did the first round at the RX weight of 20# and then got called out by Amelia who was doing the 30# slamball with her partner, can't have that! So we kicked it up

  • Light 20 minute workout Workout

    20 min AMRAP
    15 DU
    15 Wall Ball
    3 rope climbs

    *this was my first workout coming back from my back acting up..