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

  • Run Bathurst Raceway Workout

    One lap of the Mt Panorama circuit

  • KB Clean & Burpees Workout

    10min AMRAP
    KB Clean (20/16) x5 each side,
    Burpees x10

  • 120412 WOD #2 Workout

    Push-Press/Pull-Up

    10 Reps For 5 Rounds
    For Time

  • "Elizabeth" Workout

    21-15-9

    Cleans 135/95
    Ring Dips

  • "Isabel" Workout

    For time
    30 snatch 135/95

  • Exertion Workout

    Skill Work: Muscle Ups. FINALLY got a few more, and pretty good form - not "Turnovers"

    5 X 3 Dead Lift (315, 315, 325, 325, 325 lbs)
    5 X 3 Bench Press (225, 235, 235, 235, 245 lbs)

    Didn't do these for time:

    5 Minute Cap
    -10,9,8,7,6,5,4,3,2,1
    Floor Press (135, 95)
    Windshield Wiper

    5 Minute Cap
    -10,9,8,7,6,5,4,3,2,1
    Dead Lift (135, 95)
    Roll Out

  • For Grins Workout

    Pre-WOD: 20X1 Back Squat (#225) - broke it up in sets of 5

    WOD: For Time:
    -30 Push Press (135#)

    -50 Double Under
    -20 Push Press (135#)
    -50 Double Under
    -10 Push Press (135#)
    -50 Double Under

    Post WOD: 50 Ring Dips (few sets as possible) - Took me 4 days

  • Cleans, MetCon and a New PR Workout

    I won’t lie. I was really looking forward to tonight’s class because we were going for a new 1RM on cleans. I don’t know why but I freaking love cleans. They’re, hands down, my favorite lift.

    Anyway, the body was a little tired from the 4:21 AM alarm and the 5 AM strength training class but I was pumped.

    Warm Up:
    All Skate (chose push ups, squats, handstand holds, pull up bar hangs)

    Mobility:
    Shoulders
    Sit in a squat for 1 minute

    Max Effort:
    Power Cleans, Baby!
    190 lbs (PR, +5 lbs)

    MetCon:
    8 minute AMRAP
    10 Thrusters @ 65 lbs
    90 Jump Ropes
    10 Inverted Burpees (start standing, do a roll up squat, stand fully tall, go into a handstand, come down, stand tall, start effing over)

    Inverted burpees are a pain in the ass and take forever.

  • Exertion Workout

    5 X 3 Dead Lift (205)
    5 X 3 Bench Press (100)

    Optional: With a Partner

    5 Minute Cap
    -10,9,8,7,6,5,4,3,2,1
    Floor Press (135, 95)
    Windshield Wiper
    65#

    5 Minute Cap
    -10,9,8,7,6,5,4,3,2,1
    Dead Lift (135, 95)
    Roll Out
    95#

  • Grace Workout

    30 Clean & Jerks for Time*

    95 lbs