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

  • Wizard Workout

    Pre-Wod:
    Front Squat: 10, 8, 6, 4, 2 (135, 185, 205, 225, 245)
    Hang Clean - 7 X 3 (worked up to 195 lbs)

    WOD:
    For Time (7 Minute Cap)
    21-15-9
    Burpees
    Pull Ups

  • 10 minute AMRAP of KB snatches, OH carries, Double unders, Burpees Workout

    AMRAP in 10 minutes:
    5 KB snatches/arm @ 20kg
    25m OH carry @ 40kg total
    30 double unders
    5 burpees

    Rest 3 minutes

    Then AMRAP in 4 minutes:

    L-sit pull-ups

  • Murph Workout

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

    Broken up into 20 rounds of 'Cindy'.

    Felt fantastic to finish this wod with tenacity!

    52:08!!! thats a PR by nearly 30 minutes!!! (last time was 1 hr 20 mins)

  • Coe - 1st attempt Workout

    Warmup

    Push Press
    5-5-5 @ 65, 95, 115

    Push Jerk
    3-3-3 @ 115, 125, 125

    WOD

    “Coe”

    Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

    He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

    Ten rounds95 pound Thruster, 10 reps #95, #65
    10 Ring push-ups

  • CFG 12.3 Workout

    Complete as many rounds and reps as possible in 18 minutes of:

    15 Box jumps 24"/20"
    12 Push Press #115/75
    9 Toes-to-bar

    6 rounds +7

  • Brenton Workout

    "Brenton"

    Five rounds for time of:
    Bear crawl 100 feet
    Standing broad-jump, 100 feet

    Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
    M/ 38/ 134 lbs/ 5'-6"
    As Rx: wearing 20 lb vest
    14:25
    Good WOD
    The grass was soaking wet early this morning. It was a little bit of a problem with the jumps because I was slipping a bit on take offs, and I was not sticking the landings occasionally. I eveen wiped out a few jumps at landing... the grass was super wet and slippery.
    I didn't really do the bear walk very fast at all... I should have pushed the pace a bit more.. I did the broad jumps in 5 plus 3 burpees, then again 5 plus 3 burpees then 4-5 broad jumps for about 7 feet per broad jump... I was still surprised. My jumps were not as good as last time, but the grass was wet and that had a big impact. Glad my legs were o.k. I've done a bunch of Oly lifting this week and the legs were sore until about this morning.

  • Row, Thruster Workout

    For time:

    Row 500 meters
    50 Thruster, 25 pound plate
    Row 400 meters
    40 Thruster, 25 pound plate
    Row 300 meters
    30 Thruster, 25 pound plate
    Row 200 meters
    20 Thruster, 25 pound plate
    Row 100 meters
    10 Thruster, 25 pound plate

  • "212" wall climbs, burpee pull ups, box jumps, kb snatches, sdhp Workout

    2 Wall Climbs
    21 Burpee Pull-Ups
    2 Wall Climbs
    21 Knees 2 Elbows
    2 Wall Climbs
    21 Box Jumps(24/20in)
    2 Wall Climbs
    21 KB Snatch(24/16kg)
    2 Wall Climbs
    21 Sumo Deadlift High Pulls(95/65lbs)
    2 Wall Climbs

  • 5/3/1 Strict Press - Week 1 + Team Workout Workout

    Strict press:
    5 x 105
    5 x 125
    8 x 140

    Close grip bench (based off 265):
    10 x 135
    10 x 165
    10 x 185

    Team workout (Mo, Brandon, and I one working at a time):
    10,9,8,7..1 of each movement:

    Gate sprint with 45lb plate
    + HSPU (deficit and did 5-1)
    Gate sprint with 45lb plate
    + GHD Sit ups
    Gate sprint with 45lb plate
    + Ring dips
    Gate sprint with 45lb plate
    + Toes to Bar

    Time - 39:30

  • ROW/THRUSTER Workout

    For Time:

    Row 500m
    30 20lb DB Thrusters
    Row 400m
    25 20lb DB Thrusters
    Row 300m
    20 20lb DB Thrusters
    Row 200m
    15 20lb DB Thrusters
    Row 100m
    10 20lb DB Thrusters

    18:24