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

  • Sunday 121125 Workout

    WOD

    •Row 500 meters
    •50 slamballs, 30/20lbs
    •Row 400 meters
    •40 slamballs, 30/20lbs
    •Row 300 meters
    •30 slamballs, 30/20lbs
    •Row 200 meters
    •20 slamballs, 30/20lbs
    •Row 100 meters
    •10 slamballs, 30/20lbs

  • Death by Clean & Jerk Workout

    WOD: Death By Clean & Jerk (#135/95)

    Minute 1......1 C&J
    Minute 2......2 C&J
    Minute 3......3 C&J
    etc...

    Post WOD: 10 Minute Push Up Test (140)

  • 112612 Workout

    Strength/Skill

    accumulate 3min of hollow rocks, resting no more than 30sec at a time

    WOD

    Every 1 Minute and 30 Seconds for 15min:

    5 front squats @ 135lbs (you must clean the weight from the floor)

    10 HR pushups

    Rx= Body Weight Front Squats

  • Thunder Road Half Marathon Workout

    13.1 miles
    02:25:15

  • Prenatal Yoga Workout

    Be Yoga Prenatal Yoga

  • Run 2mi Workout

    Barbell complex for 9min @ 175#

    Run 2mile

  • Light Oly, + Sprints Workout

    2x2 C&J @ 185#

    4 Rounds:

    1min AirDyne - Max Cals

    then straight to

    2 min AMRAP of:
    10 Dips
    10 KB Swing

    1 minute Rest between rounds

    8 Sprints at the track, last 4 were practicing 40 yards rather than just reaching top speed

    This is where I started to feel like junk - the sprints were slow and I felt bad

    By nightfall was starting to feel like junk

    Woke up Saturday sore and cold, felt bad but still didn't realize I was getting sick

    Saturday afternoon = full blown sickness, 70-80% recovered on Sunday

  • row / walking lunge Workout

    12min AMRAP

    300m Row

    20 OH Walking Lunges @ 45#/25#

    5 rounds plus 150m row

  • 1/2 Partner Barbara Workout

    So 1/4 Barbara maybe? haha

    Didn't realize I was getting sick and did 3 rounds to fill in as a partner for Richard Behar and Harlan Hopchick.

  • DU / Burpee Workout

    5 RFT

    30 DU
    20 Burpees