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

  • Murph Workout

    "Murph"

    For time:
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run

    In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

    This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

    20# vest 58:47

  • CFP: 5/3/1C w2 - deadlift Workout

    5/3/1 W2 of deadlifts.

  • CFP: snatches Workout

    CFP snatches

    EMOTM for 10

    1 power snatch
    1 hang snatch
    1 OHS (35#)

    2 rounds
    5 min AMRAP
    10 burpees
    10 T2B
    6 rds + 9

  • xxx Workout

    NO WOD

  • Ruck Workout

    3-mile ruck w/ 30# pack in 53 min

  • Kelly Workout

    5 Rounds

    400m run
    30 box jumps 20"
    30 wall balls 14lbs

    Rx!!!!!

    42:50

    This one will killer especially following Murph. The wall balls absolutely killed me. Even box jumps were painful by the end. But made it!!!

  • 05.29.2013 Workout

    For time
    30 GHD Sit ups
    16 OH Lunges (95/65)
    24 GHD Sit ups
    12 OH Lunges
    18 GHD Sit ups
    10 OH Lunges
    12 GHD Sit ups
    6 OH Lunges
    6 GHD sit ups
    4 OH Lunges

    Didn't time. Tested out WOD. Next time, no descending reps for lunges, or only decrease by 2 reps each round.

  • Back Squat & 7 Min. AMRAP MetCon Workout

    Back Squat:
    longer warm up - a bit stiff and had to wait for bar. MY wrists were hurting from the weather.
    95 x 5
    135 x 5
    165 x 5
    190 x 5

    220 x 5
    235 x 5

    245 x 3 (pulled my lower back so decided to not go much heavier and keep the

    reps at 3-5. I was not wearing a belt or anything.)
    225 x 5
    235 x 5

    Took a couple minutes and then did a 7 Minute AMRAP of:
    3 T2Rings
    3 V-Situps
    6 T2R
    6 V-situps... keep going until 7 minutes are up

    I did 18 T2B + 6 V-situps.
    This one is nasty and kills your abs really quickly. 7 minutes is a long time to do this much core stuff.

  • Whittman (not really) Workout

    Whittman”

    7 rounds

    15 KBS 1.5/1p (MOD: Abmats)
    15 Power cleans 95/65 (MOD: 10 back ext)
    15 Box Jumps 24/20

    I wouldn't even call what I did a mod for Whittman, lol. But at least I got a good workout in. My right hand is shredded from the 100 pullups the day before, so I'm not doing any gripping until it heals up. Once it's better I'd love to try this wod in open gym, it looked horribly wonderful.

  • Wendler 5/3/1, week 3: Squat Workout

    Squat
    warm-up
    50x5, 65x5, 80x3

    working set
    95x5, 110x3, 125x1+ [(4) 1RM @143#]

    Knee is better but not 100%, but hit my minimum rep range though I lifted 125#x5 8 month preggars so I still have work to do. Must keep knees out among other cues but this helped the knee.

    Squat 5x10 @ 65#
    OH Walking lunges, 25#

    Chin-up 5x (Do as many real chinups as you can, and then a static hold for as long as you can. Rest 2 minutes and do next set for a total of 5 sets.)

    set 1 : 4 chin-ups, hold 0:15
    set 2 : 3 chin-ups, hold 0:10
    set 3 : 3 chin-ups, hold 0:10
    set 4 : 3 chin-ups, hold 0:10
    set 5 : 3 chin-ups, hold 0:10

    All above 2 reps & 1st 4 rep set.

    Double under practice: 3 DUs mixed with singles.