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

  • 1 RM Strict Press 1 RM Strength

    There is no description for this WOD as it is stat.

  • Full Murph Workout

    My first Murph!

    Run 1mi

    100 pull-ups (used blue band)

    200 (pushups-MOD to the knees)

    300 Squats

    Run 1mi

    Did 20 rounds of Cindy to break up the 100/200/300

  • Murph Workout

    Murph:
    * 1 mile Run
    * 100 Pull-ups
    * 200 Push-ups
    * 300 Squats
    * 1 mile Run

    Broken up into 20 rounds of 'Cindy'.
    I tore my right hand around round 8, that slowed me down, then around 16 I tore my left, which didn't help any for the push-ups or the pull-ups. But I progressed and did a full RX this time where as I was on a band last time!

    My time wasn't what I had hoped to shoot for but I RX'd and finished, good day!

    Total time 1 hour 20 minutes 45 seconds

  • Carse Workout

    “Carse”
    21-18-15-12-9-6-3 rep rounds, for time:

    -Begin ea. round w/ 50m bear crawl-
    Squat Clean 95lbs/65lbs
    Double-unders I did single-unders
    Deadlift 185lbs/130lbs started with 185, dropped down to 165
    Box Jump 24"/20"

    Finished through round 15 @ 35:53

  • Diane Workout

    21-15-9
    Dead Lifts (Rx 225)
    Hand Stand Pushups (knees on box)

  • Weightlifting 6.7.2013 Strength

    Split jerk 3x2x80%
    Power Clean 5x2x70%
    Front squat 3x3x80%

  • Murph Workout

    Murph

    Run 1mi

    100 pull-ups (used blue band)

    200 (pushups-MOD to the knees)

    300 Squats

    Run 1mi

    Did 20 rounds of Cindy to break it up

    I cramped up about half way through the first run. First 6-7 rounds were good...middle section was tough going...last few rounds picked up the pace. The first half of the second run (out to cone) was evil...uphill with wind in face, wobbly legs from squats. I recovered by the time i got out there and picked up my pace considerable on the way back in. Overall, a decent first effort.

  • Tabata Fun Ghetto Style Workout

    Tabata:

    Did this WOD with everyday household items, hence the ghetto style. Did "chair-dips" and box jumps on house chairs. Was pretty awesome, although a little dangerous....kitchen chairs were quite wobbly. Not recommended!

  • Infantryman-Inspired by NLI Workout

    Strength: 5x5 deadlifts @ 75% of 1 rep max. Alternate with 5x10 GHD sit ups.

    WOD: This workout has a 9 minute time cap. 200m run with sandbag(50#/25#), mandatory 2 minute rest; then 3 rounds of 10 box steps (20") with sandbag, 10 elevated push ups, 10 deadlifts (185#/115#).

    Note:

    Strength: 1x5 @ 135, 1x5 @ 185, 1x5 @ 195 (alternated each set with abmat sit ups)

    WOD: 25# sandbag, 15" box, 115# deadlift
    (completed 2 full rounds plus 25 reps) - timed out

  • shoulder press Workout

    There is no description for this WOD as it is stat.