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

  • Front Squat and Burpees Workout

    3 x 5 press @ 105

    then

    21 Front Squat @ 80% (85lbs)
    9 burpees
    15 FS
    15 burpees
    9 FS
    21 burpees

    Was suppose to be thrusters but changed it due to ongoing shoulder/wrist issues.

  • Rowing then Sit-Ups, KB Swings and Ring Rows Workout

    750m Row: 2:27 (Fastest Time of the Day!)

    25 sit-ups
    15 Russian kettlebell swings (1.5/1.0)
    5 Ring Rows

    AMRAP 15

    This was supposed to be sit-ups, full KB swings and HSPU but ongoing wrist/shoulder issues are having me change things up. This became a far different workout as I did 2.5x more reps than everyone doing the original programming; net affect? LOTS AND LOTS of situps. 236!

  • Fossils 38th Birthday WOD Workout

    3 Rounds
    38 Bar facing Burpees
    38 OHS @ 40kg

  • Clean 1 RM Strength

    Clean 1 RM

  • Fossils 38th Birthday WOD Workout

    3 Rounds
    38 Bar facing Burpees
    38 OHS @ 40kg

  • Bradshaw Workout

    10 rounds for time of: (Only did 7 rds)

    3 Handstand push-ups
    225 pound Deadlift, 6 reps
    12 Pull-ups
    24 Double-unders

  • Helen Workout

    3 rounds for time:

    400 meter run
    21 Kettle Bell Swings Rx 35
    12 pull ups

  • Helen Workout

    WOD:

    Helen

    400m Run

    21 KBS 1.5

    12 Pullups

    New PR by like 45 seconds, felt pretty good overall. I wanted to get 10:30 but I'll take this.

  • Outdoor Grinder Workout

    I did my own workout outside...just enjoying the gorgeous fall weather!

    20 Min AMRAP:
    10 KBS swing 1.5 pood
    10 burpee
    10 air squat
    200m run

    I got 8 rounds plus 7 KBS. It was a bit of a grinder. The swings started getting tough towards the end, and I really had to focus on holding my abs tight and my lower back arched. My lower back is bugging me a little bit again. I think I have the tightest posterior chain of any human in history...it's just crazy how stiff I am when I wake up in the morning.

  • Grace Workout

    For Time
    30 Clean and Jerk 135/95

    This is the second time ive done Grace.

    First time 3:23 @65lbs

    This time 3:28 RX 95bs!!