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

  • 75 HSPU Workout

    75 Hand stand push ups for time.

  • Choice Workout

    Pre WOD: 10x3 back squats @ 60% of your max. (I did #100 and then we dropped to #95 because it was too heavy for some girls. my 60% would have been #115)

    WOD: Choose between:
    Option A) "Karen" (150 wall balls)
    or
    Option B) 100 HR burpees

    I chose A, but only the #4 poind ball was available (probably good with the shoulder issue).

  • Choice Workout

    Pre-WOD:
    10x3 back squats @ 65% of your max. -205

    WOD - Choices:
    Option A: "Karen" 150 Wall Balls (20#/14#)
    Option B: 100 HR Burpees

    Chose option B: 8:01 lost track of count at around 70 so may have done an extra 10-15 burpees

  • Oly Lifting + Tabata T2B Workout

    Skill
    3x4 Strict Muscle Ups (60s rest)
    Kipped a bit on the last set.

    Strength
    2-2-1 Snatch (40kg - 50kg - 60kg)
    2-2-2-2-1 C&J (40kg - 50kg - 60kg - 70kg - 80kg)
    No fouls.

    WOD
    "Tabata T2B"
    8 rounds of:
    20 seconds of work
    10 seconds of rest

  • First Day Ever Workout

    Warm Up: jog 800m, 20 toe touches quick, 20 slow x2

    Strength: deadlift 3-3-3 (113)

    Met Con: 21-15-9 box jumps (30/24) back 20"
    extensions

    Mobility: 5:00 foam roll low back, partner forward
    fold

  • P90X Ab Core Plus Workout

    Great ab workout

  • Ribs: 130215 Workout

    Seven rounds for time of:
    95 pound Push jerk, 7 reps
    7 Pull-ups
    7 Burpees

  • OH Press Workout

    Warm Up: shoulder prehab, arm circles, 10 light kb push
    press
    Strength: OH press 5-5-5+, then 1 set AMRAP @ 70% day’s (63) (11)
    weight superset with 4 sets, alternating AMAP strict pull ups AMAP
    srict chin ups (10 only did 2 set of each)

    Met Con: 2 rounds for time of 50 burpees* * if
    completed in under 4:00, rest 3:00 between rounds * if completed in
    4:01-5:00, rest 2:00 between rounds * if completed after 5:00, rest
    1:00 between rounds

    2:53 1st round
    3 min rest
    8:27 done

  • 2 rounds of: 100 DUs, 50 reps of 95 lb shoulder to OHD barbell PP, 25 T2B Workout

    Two rounds for time of:
    100 Double-unders
    95 pound barbell, Shoulder to overhead, 50 reps
    25 Toes to bar

    Did this one at my lunch hour at mid city gym
    did a quick 20 minute warm up...
    I did the PPs from the rack as it only Rxd the PP shoulders to OHD.
    All DUs were unbroken both times & I did the the T2B both times in 16 + 9 with 10-15 secs rest
    Good WOD... hard and fast.
    My shoulders were a little bit sore from the 20 minute on the minute WOD I did a couple nights ago but this was still a good WOD.
    Quick stretch, shower and back to work.

  • Ascending kettlebells, pull-ups Workout

    10 min AMRAP

    3 kbs
    3 c2b pull-ups
    6 kbs
    6 c2b pull-ups
    ...
    Increasing by 3 each round

    Used 35 lbs kettlebell (light)
    Purple rubber band

    6 rounds + 5 pull-ups