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

  • Wittman Workout

    7 rounds

    15 Kettlebell swings 1.5/1p

    15 Power Cleans 95/65

    15 Box Jumps 24/20

    Chris Spealler 12:13

    Kristin Clever 12:55, 24in box

    This was a tough one and not being a morning person, didn't help any. But, I stuck with it and finished. For the 1st round, I tried to increase my ketteball weight and used the orange one. I had to do the other 6 rounds with green. I am still working on technique when i comes to power cleans, so I did 45 pounds of weight. And I am consistently doing the 20 inch jump box. My legs weren't operating the 1st round which worried me that I'd end up as a big pile on the ground after a jump went awry, but luckily my legs woke up and I made it through them all safely. TOUGH workout but was proud of everyone for sticking it through!

  • 2K Row Workout

    2Km Row for Time

  • Weighted Push up Workout

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

  • Fight Gone Bad's Brother Workout

    May 09, 2011

    3 Rounds For Time (1 minute rest between each round):

    20 Wall Ball Shots (10 lbs)
    20 Sumo Dead Lift High Pulls (45 lbs)
    20 Box Jumps (Rx 24")
    20 Push Presses (Rx 35 lbs)
    20 Ring Rows

    Was so glad to be done that I am not sure of my time. Somewhere between 20 and 21 I think. Was sweatin' like a whore in church but a crazy good workout!

  • Dead Lift 5 RM Strength

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

  • CFPR 05/07/2013 Workout

    FOR TIME

    150 du
    200 run
    75 floor to over head plate 25/20
    200 run
    50 burpee plate
    200 run
    25 hspu
    200 run

  • Bulgarian split squat 2 x 6 Strength

    bulgarian split squat

    6rm/side

  • Fight gone bad's brother Workout

    3 Rounds For Time (1 minute rest between each round):

    20 Wall Ball Shots (Rx 14 lbs) A: 10
    20 Sumo Dead Lift High Pulls (Rx women 55 lbs) A: 45
    20 Box Jumps (Rx 22")
    20 Push Presses (Rx 55 lbs) A: 45 (did 5 reps at 65 while waiting for a bar to open up)

    20 Ring Rows A: did all with bent legs -feet under hips

    25:48 total time; 22:48 work time

  • At home on baby duty! Workout

    I'm on baby duty for the next few days while my wife is out of town, so I have to work out at home.

    3 rounds:

    15 kettlebell swings 2 pood
    12 double kettlebell cleans 44lb / 44lb
    100m farmers walk double KB's 44lb / 44lb
    20 double unders

    then
    + 100 double unders (I wanted to get some practice on these)

    Double unders finally clicked a bit for me, and I started stringing them together. First 9, then 14, then 18 at once. My previous best DU stretch was about 6, so I was quite pleased with my breakthrough!

  • Double Unders Workout

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