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

  • Fran Workout

    First Fran. Oh ma god this was emotional. Emotional like I cried.

    "Fran"
    21-15-9
    Thrusters (95lbs, 65lbs)
    Pull-ups

    *25lbs, Jumping pull ups for me.

  • BW EIGHTEEN Workout

    Pull ups 21-18-15-12
    KTE 21-18-15-12
    Squats 50-50-50-50

  • Rest Day Workout

    Rest Day

  • 3.8.11 Workout

    With a 3 min time cap:
    Perform 5 Push Jerks at 135#/95# and 10 Burpees (hand release with lateral jump over bar)

    In the remaining time, perform max reps of double unders
    - Repeat 4 times resting 1 min between rounds

    post total double unders from all 4 rounds

    64 reps, wow i suck at DU's, practice practice!

  • 3.9.11 Workout

    2-2-1-1-1 Overhead squat

    core work: 75 GHD sit-ups, 50 Back extensions

  • Helen's Toes Workout

    Three rounds for time:

    400 meter run
    21 kettle bell swings
    12 toes to bar

    Post WOD:
    Tabata sit up - 13

  • Helen's Toes Workout

    Three rounds for time:

    400 meter run
    21 kettle bell swings - 53lbs
    12 toes to bar

    Pre-WOD:
    3-3-3-3-3
    shoulder press - finished w/137lbs (that's right, I used the 1lb magnetic end caps!!!)

  • Angie Workout

    100 Pull Ups
    100 Push Ups
    100 Sit Ups
    100 Air Squats

    Modifications: I still don't have a good kip so 100 pull-ups turned into a combination of kips and jumping

  • Helen's Toes Workout

    Three rounds for time:

    400 meter run
    21 kettle bell swings
    12 toes to bar

    Post WOD:
    100 sit ups - not for time

  • Helen Workout

    3 Rounds for time

    400m run

    21 KBS 1.5/1p

    12 Pull ups

    I got served by the pull ups...end of story! Need to work on those desperately.