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

  • Karen Workout

    150 Wallballs for time

  • Murph Workout

    1 mile run
    100 pull ups
    200 push ups
    300 squats
    1 mile run

  • Black and Blue Workout

    Tabata Something Else

    Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

    Post total reps from all 32 intervals to comments.

  • Oly Class - Snatch Workout

    Snatch - 4 sets of 3 reps at 75% of 1RM
    Snatch first pull - 4 sets of 3 reps at 100% of 1RM

    FS/BS 3/6 - 90% of 1RM

  • Isabel Workout

    30 snatches 135#

  • 7-7-2011 Workout

    12 Minute AMRAP
    10 Squat Cleans #135
    10 Burpees over bar

  • Rowy Burps Workout

    WOD:
    - 1000 Meter Row
    - 30 Burpees

    Post WOD:
    - Tabata Sit Up

  • Rest Day Workout

    Time to reload!

  • Nicole Workout

    20min AMRAP
    400m run
    Max effort Pull- ups

    As many pull-ups as possible without letting go of the bar or having your feet touch the ground. When you drop off bar, run 400m and return to pull-ups.
    Score equals the combined number of pull-ups completed.

  • “Morrison” Workout

    “Morrison”

    50-40-30-20 and 10 rep rounds of:
    Wall ball shots, 20/14 pound ball
    Box jump, 24/20 inch box
    Kettlebell swings, 1.5/1 pood

    This was one of the hardest workouts in a while for me. Every rep of every exercise hurt. I was happy to just finish today.