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

  • Attack the Snatch Workout

    75 snatches for time

  • "saturday "50" Workout

    50 front squat ( 45lb)
    50 ring pulls
    50 push press ( 45 lb)
    50 sit ups

  • Cindy Workout

    5 Pull up

    10 Push up

    15 Squat

    20 minute AMRAP

    17+2 rounds.

    My first ever Cindy. I was sure I had done this one before, but nope. Was gunning for 20 but that shit fell apart around minute 10.

  • Cindy Workout

    20min AMRAP
    5 pull-ups
    10 push ups
    15 squats

    I only did 12 1/3 rounds + 5 push ups today. Very unhappy with this, my push ups have gone to complete ass... which is where seriously the massive majority of my time got sunk.

    This was not a PR :'-(

  • Long run Workout

    5 miles in Boston on Bike Path

    44:38

    8:50 average pace

    http://connect.garmin.com/activity/127266341

  • Easy Run Workout

    4.5 miles in NYC up to Central Park

    GPS went a little haywire up there

    GPS said 44:38

    Average pace of 9:53

    Probably not that far off

    http://connect.garmin.com/activity/126354382

  • Easy Run Workout

    5 miles in NYC

    GPS went really haywire today

    38:03

    7:36 pace

    Probably more like 4-4.5 miles

  • 11-6-11 1OO yards of Hell Workout

    WOD

    100yds (sprint under 13 seconds)
    20 HRPUs
    100yds (sprint under 13 seconds)
    20 HRPUs
    100yds (sprint under 13 seconds)
    20 HRPUs
    100yds (sprint under 13 seconds)
    20 HRPUs
    100yds (sprint under 13 seconds)
    20 HRPUs
    100yds (sprint under 13 seconds)
    20 HRPUs

    Note: Warmed up doing 4x100yds all under 14 seconds, did the entire workout on grass football field

    It sounds easy, but to maintain this speed level is a killer!!

  • EMOM // Pullups Workout

    EMOM 10

    • 5 Strict pullups w. 1-2 seconds hold at top and a slow excentric descent (2-4 seconds)

  • 1RM Sumo DL and a MetCon Workout

    1 Rep Max:
    Sumo Dead Lift
    315 LBs

    MetCon:
    3x
    7 Squats at 225 LBs
    30 Double Unders
    15 Wall Balls
    10 Toes to Bar