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

  • WOD 3 Meet me at the Bar Workout

    ”MEET ME AT THE BAR”

    FOR TOTAL POINTS
    8 MIN WOD
    RAW LAP AS A TEAM (approx a 500 meter run including an uphill and a downhill portion) WITH THE FOLLOWING ITEMS:
    **53# KB
    **DRAG SLED (only one person can pull this)
    **30# SANDBAG
    **2 x 45# PLATES
    THEN UPON COMPLETION - IMMEDIATELY GO INSIDE AND DO:
    MAX T2B (1 POINT) OR MAX C2B (2 POINTS) AS A TEAM IN THE REMAINING TIME LEFT IN 8 MIN. ONLY 2 ATHLETES WORKING AT A TIME BUT MUST BE WORKING ON DIFFERENT SKILLS (one doing T2B and one doing C2B)

    TIME STARTS ON “GO” AND MUST WAIT UNTIL ALL 4 ATHLETES RETURN WITH ABOVE ITEMS AND CROSS FINISH LINE BEFORE GOING INTO CHAMBER TO DO T2B/C2B

    SCORE IS TOTAL POINTS ACCUMULATED AS A TEAM

  • WOD 4 Shloshed Workout

    “SHLOSHED”

    PART 1:
    SCORED AS TOTAL POUNDS AS A TEAM
    8 MIN CAPFIND MAX GROUND TO OVERHEAD FOR ALL FOUR TEAMMATES (TOTAL POUNDS AS A TEAM BY ADDING UP HEAVIEST SINGLE LIFT FROM EACH TEAMMATE)
    -WHILE_
    HOLDING SLOSH PIPE (FILLED WITH WATER) OVERHEAD THE ENTIRE TIME...IF PIPE COMES BELOW HEAD THEN IT IS AN 8 BURPEE PENALTY FOR ENTIRE TEAM BEFORE RESTARTING...IF SLOSH GETS DROPPED AND BREAKS/CRACKS - WOD IMMEDIATELY ENDS AND ONLY LIFTS PERFORMED BEFORE DROP COUNT TOWARDS SCORE.

    PART 2:
    3 MIN REST AND IMMEDIATELY MOVE TO GREEN FIELD WHERE TEAM MUST DO SLED PUSH SUICIDE RELAY FOR TIME- 8 MIN CAP
    2 PLATES ON SLED FOR BOYS AND 1 PLATE ON SLED FOR GIRLS
    SUICIDE SPRINT IS SOCCER BOX LINE TO CENERLINE AND BACK, TO OTHER SOCCER BOX LINE AND BACK, THEN FAR WALL AND BACK THEN NEXT PERSON GOES - ADJUST WEIGHT ON SLED FOR MALES/FEMALES. CAN GO IN ANY ORDER. SCORE IS TOTAL TIME TO COMPLETE ALL 4 SUICIDES...FOR EVERY LENGTH NOT COMPLETED 10 SECONDS WILL BE ADDED ON TO 8 MIN TIME CAP.

  • Row : BSRC Gym Workout

    Metcon:
    200m Row
    30 DUs
    400m Row
    30 DUs
    600m Row
    30 DUs
    800m Row
    30 DUs
    1000m Row
    30 DUs

    Time: 15m 47s

  • Metcon Workout

    • 9 Min AMRAP of:
    Assault Bike 500 m
    One-Arm DB Overhead Squats Dx (22.5/15Kg) 12 reps
    One-Arm DB Overhead Squats Sx (22.5/15Kg) 12 reps

  • Saturday Chipper Workout

    For Time
    105 Squats
    95 Sit Ups
    85 Jumping Jacks
    75 Pushups
    65 KB Swings (50lbs)
    55 Lunge Jumps
    45 Thrusters (45 lbs)
    35 Med Ball OH slam (20lbs)
    25 Box Jumps (24", NO STEPPING DOWN)
    15 Deads (105lbs)
    5 burpees

  • Deadlifts & Deficits Workout

    1000m row, easy to warm up

    5RFT
    15x Deadlifts (125lbs)
    15x Deficit Pushups

    8 mins spin bike work
    30 sec moderate pace
    30 sec hill work
    30 sec sprint

  • Strength - Push Press Workout

    3-3-3-3-3
    75-95-105-115-125

  • Filthy Fifty Workout

    50 of the following:
    Box Jumps (24")
    Jumping pull ups
    KB Swings 1pd
    Push press 45#
    Knees to elbow
    Walking lunges
    Back Extensions
    Wall Ball 20#
    Burpees
    Double Unders

  • 5-18-13 Sprint Intervals Workout

    Sprint Intervals:

    100m intervals - 8 x100m - in curve, rolling start, 5 to 6 min rest between - 14.16, 13.16, 12.66, 12.81, 12.72, 13.16, 13.16, 13.13

  • Volleyball Workout

    Volleyball