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

  • Annie meets Cindy Workout

    10 double-unders
    10 sit-ups
    1 x Cindy
    20 double-unders
    20 sit-ups
    1 x Cindy
    30 double-unders
    30 sit-ups
    1 x Cindy
    40 double-unders
    40 sit-ups
    1 x Cindy
    50 double-unders
    50 sit-ups

    Cindy = 5 pull ups, 10 push ups, 15 squats

  • Isabel Workout

    30 Power Snatch (135/95)

    Not a bad little workout. Should have gone to 115. Just haven't done an overhead snatch in a long while and wasn't sure how I would do.

    50 Double Under
    250 M Row
    100 Double Under
    500 M Row
    50 Double Under
    250 M Row

    Finally getting the hang of double unders! Did 75% as doubles and 25% as 3:1 singles. Will all be doubles moving forward. Did not record time on this workout...probably somewhere around 15 min??

  • Cuando un amigo se va Workout

    10 Rounds

  • 5 rounds of 10 DL + HSPU Workout

    5 rounds
    10 1.5 Body Weight Dead Lift
    10 Hand Stand Push Up

    For completion

  • 21 Reps to 3 Workout

    21,18,15,12,9,6,3 reps for time

    Wall Balls - 20lb
    Kettlebell Swings - 1.5 pood
    Push-ups

  • Wallball, KB swings, push-ups Workout

    21, 18, 15, 12, 9, 6, 3 rep rounds for time of:

    Wallball @ 14#
    KB swings @ 1.0 pd (35#)
    Push-ups

  • January 28, 2011 Workout

    For 8 minutes:
    800 meter run
    Then do as many rounds as possible with remaining time of
    (3 Hand Stand Pushups + 6 Ring Dips) I did 8.5 rounds

    Two minute Rest

    Do the same number of rounds as you did above (8.5 me)
    (3 Chest to Bar pull ups + 6 Kettle Bell Swings 53#)
    800 M run

  • 7 rounds of 7 of each Squat Cleans, Sit-Ups, Sumo Dead Lift Workout

    Seven Rounds for Time: (Rx- 95/65)

    7 Squat Cleans
    7 Sit Ups
    7 Sumo Dead Lift High Pull

  • Haulin' Ass Workout

    3 individually timed 150m sled drags (90/50).
    Rest as needed in-between rounds.

    Run forwards down to 75m turnaround point, run backwards back from turnaround point.

    1 - 1:00 (50#)
    2 - 1:03 (50#)
    3 - 1:16 (65#)

  • Helen Workout

    Three Rounds of:
    400M Run
    21 Kettlebell Swings (35lbs)
    12 Pull Ups

    I really need to work on putting some 'fire under my feet', on the runs...I just sort of trotted along. All other movements were unbroken (pull ups were unbroken in that my hands didn't come off the bar).

    and

    1000M Row (not for time)

    BW: 128