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

  • Helen Workout

    HELEN

    3 Rounds of:

    400m Run

    21 KBS 1.5/1pd

    12 Pull-ups

    Then:

    3 Rounds of:

    20 Push-up

    20 Hollow Rocks

    5:40 for the 2nd part. Did do hand release push-ups though. Seems to be something the trainers are pushing (valid push)" chest on the ground" so I might as well start doing HRPU's from now on.

  • KB, GHD sit-ups, back extensions and knees to elbows Workout

    3 rounds for time of:
    25 KB swings @ 55#
    25 GHD sit-ups
    25 back extensions
    25 knees to elbows

    Only did GHD sit-ups for first round... lower back stated hurting during them. Switched to abmat sit-ups

  • Grace Workout

    Grace for time:
    30 clean & jerks @ 135# (did 115#)

  • Helen Workout

    HELEN

    3 Rounds of:

    400m Run

    21 KBS 1.5/1pd

    12 Pull-ups

    Then:

    3 Rounds of:

    20 Push-up

    20 Hollow Rocks

    Finished Helen in 17:03 with green and blue bands and green kettlebell.

    Finished the other in 8:05

  • Helen Workout

    HELEN

    3 Rounds of:

    400m Run

    21 KBS 1.5/1pd

    12 Pull-ups
    13:32 this was going pretty well till both hands tore, fun either way!

    Then:

    3 Rounds of:

    20 Push-up

    20 Hollow Rocks
    6:55

  • Helen Workout

    HELEN

    3 Rounds of:

    400m Run

    21 KBS 1.5/1pd

    12 Pull-ups

    Then:

    3 Rounds of:

    20 Push-up

    20 Hollow Rocks

    13:25 = Helen. Got a new PR with Helen! Not only did I do it faster than last time, but i did 2 rounds with the blue band and went back to the rings for the last round. Stronger and faster! I, also, used the green kettleball--same as last time. Hoping to graduate to orange soon. I had sufficiently tired my arms with Helen so the next part of the workout was ROUGH! Every push-up took all my energy, especially at the end but I made it through. Forget my time. I think 9 minutes and change.

  • Hot Yoga Workout

    Hot Yoga Plus

  • Max HSPU Workout

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

  • June 7, 2011 (this was a bear) Workout

    5X3 Bear Complex started at 135# worked up to 165#

    WOD:
    15:00 minutes AMRAP

    9 Dead Lift ( #155)
    12 Hand Release Push Up
    15 Box Jump (24")

    the box jumps were the beast on this one.

  • Helen Workout

    HELEN

    3 Rounds of:

    400m Run - Rowed 500 M

    21 KBS 1.5/1pd

    12 Pull-ups - Ring Pull ups

    13:46

    Then:

    3 Rounds of:

    20 Push-up

    20 Hollow Rocks

    7:10