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

  • Pull-ups, push-ups and squats (main site Saturday 190105) Workout

    For time

    • 50 strict pull-ups
    • 100 push-ups
    • 150 squats

  • Midsummer Mash Workout

    For time:
    800m Run
    8 Rounds of “Nate”
    1000/850m Row
    “DT”
    1000/850m SkiErg
    8 Rounds of “Cindy”
    800m Run

  • Hotshots 19 Workout

    "Hotshots 19"
    Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.

    Six rounds for time of:
    30 Squats
    135/95 pound Power clean, 19 reps
    7 Strict Pull-ups
    Run 400 meters

    Coaches Notes:
    The team option for this workout will be for athletes in teams of two or three to accomplish the work above. The runs must be done together but the remainder of the work will be split up however the team chooses.

    Result: partner WOD: Oleg & Johnny 27:58 RX

  • WOD 20/06/19 Workout

    WOD '

    10-16-22-16-10 reps of:

    Toes to bar

    Burpees Target

    Wall BALL

  • Strength Strength

    Power clean 5x2
    Clean pull 5x3

  • WOD Workout

    "21-15-9 Reps For Time
    Wall Ball Shots @9/6kg
    Box Jumps @60/50cm
    Kettlebell Swings @24/16kg
    TC: 15'"

  • CF Rush Workout

    50 burpee over the bar
    50 C2B/PU
    TC: 10 mins
    Every 2 minutes 1 bear complex at 70/45kg

    EMOM 18’
    1- 12/10 Cal Row
    2- 12 Swing at 24/16kg
    3- 12 WB at 9/6kg
    Add 1 rep at the end of each round

  • Strength Strength

    Db push press 4x6
    Db row 4x10-10

  • Strict pull-ups, push-ups and squats Workout

    Complete as many reps as possible in 12 minutes of:

    • 1 strict pull-up, 2 push-ups, 3 squats
    • 2 strict pull-ups, 4 push-ups, 6 squats
    • 3 strict pull-ups, 6 push-ups, 9 squats
    • Etc.

    Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.,

  • Rowing, GHDs and burbees Workout

    5 rounds for time

    • 20 cal row
    • 20 burbees
    • 20 ghd situps

    TIMES TO BEAT

    Beginner athlete: 26min 59sec
    Average athlete: 22min 29sec
    Advanced athlete: 17min 59sec
    Elite athlete: 13min 30sec
    Regional athlete: 11min 42sec