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

  • "212" wall climbs, burpee pull ups, box jumps, kb snatches, sdhp Workout

    2 Wall Climbs
    21 Burpee Pull-Ups
    2 Wall Climbs
    21 Knees 2 Elbows
    2 Wall Climbs
    21 Box Jumps(24/20in)
    2 Wall Climbs
    21 KB Snatch(24/16kg)
    2 Wall Climbs
    21 Sumo Deadlift High Pulls(95/65lbs)
    2 Wall Climbs

  • Row, Thruster Workout

    For time:

    Row 500 meters
    50 Thruster, 25 pound plate
    Row 400 meters
    40 Thruster, 25 pound plate
    Row 300 meters
    30 Thruster, 25 pound plate
    Row 200 meters
    20 Thruster, 25 pound plate
    Row 100 meters
    10 Thruster, 25 pound plate

  • Brenton Workout

    "Brenton"

    Five rounds for time of:
    Bear crawl 100 feet
    Standing broad-jump, 100 feet

    Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
    M/ 38/ 134 lbs/ 5'-6"
    As Rx: wearing 20 lb vest
    14:25
    Good WOD
    The grass was soaking wet early this morning. It was a little bit of a problem with the jumps because I was slipping a bit on take offs, and I was not sticking the landings occasionally. I eveen wiped out a few jumps at landing... the grass was super wet and slippery.
    I didn't really do the bear walk very fast at all... I should have pushed the pace a bit more.. I did the broad jumps in 5 plus 3 burpees, then again 5 plus 3 burpees then 4-5 broad jumps for about 7 feet per broad jump... I was still surprised. My jumps were not as good as last time, but the grass was wet and that had a big impact. Glad my legs were o.k. I've done a bunch of Oly lifting this week and the legs were sore until about this morning.

  • 10→50→10: BikeErg / SkiErg w/ sit-ups & back extensions Workout

    Aikaa vastaan:

    • 10cal BikeErg
    • 20 istumaannousu
    • 10cal SkiErg
    • 20 selänojennus
    • 20cal BikeErg
    • 20 istumaannousu
    • 20cal SkiErg
    • 20 selänojennus
    • 30cal BikeErg
    • 20 istumaannousu
    • 30cal SkiErg
    • 20 selänojennus
    • 40cal BikeErg
    • 20 istumaannousu
    • 40cal SkiErg
    • 20 selänojennus
    • 50cal BikeErg
    • 20 istumaannousu
    • 50cal SkiErg
    • 20 selänojennus
    • 40cal BikeErg
    • 20 istumaannousu
    • 40cal SkiErg
    • 20 selänojennus
    • 30cal BikeErg
    • 20 istumaannousu
    • 30cal SkiErg
    • 20 selänojennus
    • 20cal BikeErg
    • 20 istumaannousu
    • 20cal SkiErg
    • 20 selänojennus
    • 10cal BikeErg
    • 20 istumaannousu
    • 10cal SkiErg
    • 20 selänojennus

  • CFG 12.3 Workout

    Complete as many rounds and reps as possible in 18 minutes of:

    15 Box jumps 24"/20"
    12 Push Press #115/75
    9 Toes-to-bar

    6 rounds +7

  • Coe - 1st attempt Workout

    Warmup

    Push Press
    5-5-5 @ 65, 95, 115

    Push Jerk
    3-3-3 @ 115, 125, 125

    WOD

    “Coe”

    Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

    He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

    Ten rounds95 pound Thruster, 10 reps #95, #65
    10 Ring push-ups

  • Thruster & Echo Workout

    20min emom

    1. Thruster 10 reps 40kg
    2. Echo bike 10-12 cal

  • Murph Workout

    Murph:
    * 1 mile Run
    * 100 Pull-ups
    * 200 Push-ups
    * 300 Squats
    * 1 mile Run

    Broken up into 20 rounds of 'Cindy'.

    Felt fantastic to finish this wod with tenacity!

    52:08!!! thats a PR by nearly 30 minutes!!! (last time was 1 hr 20 mins)

  • 10 minute AMRAP of KB snatches, OH carries, Double unders, Burpees Workout

    AMRAP in 10 minutes:
    5 KB snatches/arm @ 20kg
    25m OH carry @ 40kg total
    30 double unders
    5 burpees

    Rest 3 minutes

    Then AMRAP in 4 minutes:

    L-sit pull-ups

  • Wizard Workout

    Pre-Wod:
    Front Squat: 10, 8, 6, 4, 2 (135, 185, 205, 225, 245)
    Hang Clean - 7 X 3 (worked up to 195 lbs)

    WOD:
    For Time (7 Minute Cap)
    21-15-9
    Burpees
    Pull Ups