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

  • Angie Workout

    100 Pull Ups
    100 Push Ups
    100 Sit Ups
    100 Squats

    Damn... Cindy killed me yesterday and I didn't stand a chance against my previous record. I think had I rested a day or two before I would have done between 12 and 13 minutes.

  • Elizabeth Workout

    "Elizabeth"

    21 - 15 - 9 rep rounds of:

    Clean, 135 lbs / 95 lbs
    Ring Dips

    Scaled to 115 and dips on a box

  • Show Stopper Workout

    Front squats 5-1-10-1-15-1 (got to 245#)

    Metcon:
    - 5 Rounds:
    - 5 Overhead Squats (135#/95# RX)
    - 10 Toe 2 Bar
    - 15 Bar Facing Burpees
    - 20 Double Unders

    14:59

  • Garage Deadlift & Run Workout

    Did this little diddy in my Garage today:

    15 min AMRAP:

    I got through three runs and 10 DLs. Wasn't feeling it. And it was 1 million degrees...again.

  • DT Imported Workout

    Strength:
    Squats 5-5-5-5-5
    185-195-205-215-225

    “DT”

    Five rounds for time of:
    ■155 pound Deadlift, 12 reps
    ■155 pound Hang power clean, 9 reps
    ■155 pound Push jerk, 6 reps

  • Grace Workout

    I started with a little clean and jerk work as well. Got 205lbs. That is about all I got on that but it is also all the weight I have at home so couldn't try for anything else. After that did Grace.

    For Time:
    - 30 Clean and Jerk (135#)

  • Cindy Workout

    AMRAP

    5 Pull-ups
    10 Push-ups
    15 Air Squats

    NOW WE'RE TALKING!!! I could have done more. I did 14 rounds in the first 7 minutes then I died completely. 30 is definitely possible if I find the right pace!!

  • Jack Workout

    "Jack" AMRAP in 20min. of:

    10 push press @ 115#
    10 kettlebell swings @ 1.5pd(55#)
    10 box jumps @ 24"

    scaled kb to 45#

    5 rounds

  • Back squat Strength

    smolov week 5 day 2

    back squat:
    5 @40-60-60kg
    1 @70-80-90kg
    7x5 @100kg

  • back squat Strength

    smolov week 5 day 1
    7 @40-60kg
    3 @80-90kg
    5x7@95kg