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

  • 12.14.11 WOD Workout

    5-5-3-3-1-1 Push Jerk

    Rest 5 minutes

    For Time

    Buy In- 100 Double unders

    30-20-10

    Wallballs 20/14

    Slamballs 20

    Abmats

    Run 800 meters to cash out

    I did 225 on the push jerk. I felt great on the WOD. I did the 100 DU's unbroken, which is a PR by about 25 for me. I was psyched about that. I felt solid through the rest of it, as I'm strong on those exercises (no heavy weights :P). I almost tripped and broke my neck up near the cul-de-sac...running up there in the dark is a bad idea.

    Cash Out- 800m Run

  • 3301 tempo fs + 2 fs Workout

    tempo fs + 2 fs
    3301tempo

  • 12/13 Workout

    30 Seconds of work/30 Seconds of rest for 10 minutes

    A) Row

    *Post Total Meters.

    B) Double Unders

    *Post Total Reps.

    A) 1486
    B) 147

  • 12-14-11 Strength Day - Legs Workout

    Stength Progressions:

    Back Squat (below parallel): 1x5x225, 1x3x315, 1x3x360, 1x3x410, 1x3x410, 1x6x360, 1x5x360, 1x8x315, 1x5x315

    Hang Cleans: 1x5x135, 1x5x225, 1x4x225, 1x5x205, 1x5x205, 1x5x205

    Jump Rope (SUs): 190 in 2 mins (PR)

  • Angie PB Workout

    100 pull ups
    100 push ups
    100 sit up
    100 squats

    15:31 *PB

  • Ninjat 14-16v WOD Workout

    6 rounds for quality

    5-10m hs walk
    8 ring row

  • TEAM WOD Workout

    AMRAP 30 MIN:
    400 mtr Run
    Max Cals on Rower

    In Teams of 3:
    Athlete 1 - Run
    Athlete 2 - Row
    Athlete 3 - Rest
    Change stations when done with run.

  • Working for the Weekend Workout

    Strength: Front Squat 5-1-10-1-15-1

    MetCon:
    5 rounds
    -5 Overhead Squat (135/95)
    -10 Toes-to-bar
    -15 Bar-facing burpees
    -20 Double Unders

    Strength: 115(5)-165(1)-115(10)-185(1)-115(15)-205(f)

    Metcon: 20:47 with 95# OHS

  • CFW - 14Dec11 Workout

    3 Shoulder Press on the minute for 9 minutes @ 60% of your 1 RM. (95#)
    On the 9th min do max reps. (got 15 reps!)

    Rest 5 min.

    12 min AMRAP
    Start with a 400m Run then
    3 Hand Stand Push-up
    6 Pull-up
    9 Hand Release Push-up

    Total rounds 5 + 1 HSPU

  • Tuesday Metcon Workout

    Skill: 15 min of pullup practice

    5 rounds

    3 Clean (power or squat) (225/155)
    40 Dubs (Double Unders)
    250 M run