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

  • Beach Assault Workout

    WOD: "Beach Assault"

    “Row to shore” – 1000m row
    “Ascend the cliff” – 5 rope climbs (20 ft.)
    “Attack the objective” – 100 Burpees and 
                                    -- 100 Wallballs (20/14)
    “Extract the wounded” – 200m Sandbag carry
                                       (120/90)
    “Descend the cliff” – 5 rope climbs (20 ft.)
    “Extraction” – 1000m row

    For time.  Post time to comments.

    Only non-whiners will be allowed to go on this mission.

  • Round and Round Cleans, Rows, Squats Workout

    5 rounds of 3 min with 1 min break between each round
    In each 3 min round, get as many rounds of possible of the following:

    Record total rounds.
    5+4(3 clean)+4(3 clean)+3(3 clean and 6 rows)+3

  • Aerobic work Workout

    30 min
    1 min walk/2 min run
    HR 127/152
    4.25 km
    7.05 min/km

    45 min
    Massage

  • B. Conditioning Workout

    4 RFT

    10 front squats @80kg
    15 V-ups
    10m Handstand walk

  • Curtis Workout

    AMRAP 15:00
    5 Curtis P's @52.5/35kg
    400 Meter Run

    • Goal: Lower effort - 70% as the Curtis P's will gas you if you're not smart.

  • Round and Round Cleans, Rows, Squats Workout

    5 rounds of 3 min with 1 min break between each round
    In each 3 min round, get as many rounds of possible of the following:

    Record total rounds. Yo momma so fat her patronus charm's a turkey leg. And the sorting hat put her in the house o' pancakes.

    4 + cleans
    3 + ring rows
    3 + cleans
    3
    3

  • HOME WORKOUT 290320 #2 Workout

    Evening workout:

    5 Rounds for quality:
    10 Cossack squats (quality movement) (2=1)
    10 Dive bomber push-ups
    15 Prone towel rows
    30 DU (try to go unbroken)

  • 08.25.11 WOD Workout

    5 Rounds

    400m Run

    10 KB Thruster R Arm 1.5/1pood

    10 KB Thruster L Arm 1.5/1pood

    15 K2E Didn't make contact (more like knees to armpits)

    This was exhausting! I kept thinking how I wanted to quite or lower my weight, I know its bad if I'm thinking that in round 2! But I made it through! Realized after the WOD if I reversed my grip I could actually make K2E contact so now I know for next time

  • 12-19-14 Back Sq, DUB, Sled Push, Box Jumps, Hng Clns Workout

    Backs Squats - 3x185, 3x215, 3x245, 3x275, 3x315, 3x345, 2x365
    4Rnds - 5 Bk Sqs (315), 5 BJs (30"), 20m sled push (300), 20 DUBs, 5 Hng Clns (185)

  • Integrated Fitness WOD Workout

    Skill/WOD
    4 LW (25# DB)
    40 Shoulder press (85#)
    30 Hang Clean (105#)
    30 Burpees
    40 Pull ups
    30 Wall ball (20#)