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

  • Squat : BSRC Gym Workout

    Metcon:

    50 Back Squats 40kgs
    40 PullUps
    30 S2OH 40kgs
    50 Front Squats 30kgs
    40 PullUps
    30 S2OH 30kgs
    50 OHS 20kgs
    40 PullUps
    30 S2OH 20kgs

    Time: 50 mins

  • Football : KBRC Pitch Workout

    Sports:

    Football

  • OHS/HangPC : BSRC Gym Workout

    Strength:
    5-5-5-5 OHS 20kgs,30,35,40
    3-3-3-3-3 HangPowerClean 20kgs,30,40,50,60,70 (failed)

    Metcon:
    8 mins AMRAP
    6 RH Dumbell Snatch 20kgs
    6 LH Dumbell Snatch 20kgs
    6 Burpees

    Score: 8 rounds

  • PowerCleans/T2B : BSRC Gym / PTAS Park Workout

    Metcon:

    Wod 1:
    8 mins AMRAP
    3 Power Cleans 60kgs
    6 T2B
    36 Double Unders

    Wod 2:
    8 mins AMRAP
    9 Pullups
    12 C2G PushUps
    15 Thrusters 10kgs
    18 Situps

    Wod 3:
    12 mins EMOTM
    5 Front Squats 10kgs
    5 OH Lunges 10kgs
    5 Burpees

  • MURPH Workout

    "Murph"

    For time:
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run

    In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

    This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

  • Oly Lifting + DU/T2B Couplet Workout

    Skill
    Power Snatch - 65kg
    3x2 Strict Weighted Deficit HSPU 10kg (about 3 mins rest)
    2x10 Strict Toes through Rings (60s rest)

    Strength
    3x3 Deficit Snatch Deadlifts (5cm)
    (67.5kg - 72.5kg - 77.5kg)

    WOD
    Three rounds for time of:
    50 Double Unders
    10 T2B
    A 5 second improvement but I can definitely go faster.
    There was a knot on my rope so that slowed me down a bit .

  • With Adam Workout

    Rack Pulls @ 365 - 2x2
    @ 315 - 2x3

    Good Mornings - 3x5 @ 135

    Gym Jones Tail Pipe - 20 Cal A/D + KB Rack Hold x3 rounds - 4:06

    Reverse Hypers (10) & Situps (20) - 4 rounds

  • Partner WOD Workout

    "1000m Run
    30 Pull-Ups
    40 Push Ups
    50 Lunges
    40 Push Ups
    30 Pull-Ups
    1000m Run"
    with new guy "David" - 20:06 I think

    Snatch - 10 reps in mixed counts @ 155 (light day)

    Russian Squat Cycle Day #1 - 6x2 @ 285

  • "Fight Gone Bad" Workout

    Three Rounds of:
    -Wall Ball (#20/14)
    -Sumo Deadlift High Pull (#75/45)
    -Box Jump (24"/20")
    -Push Press (#75/55)
    -Row-Calories

    1 minute per station
    Clock does not stop between exercises
    5 minute rounds with 1 minute rest between rounds
    1 point per round
    1 point per calorie
    Add your points at the end for your score

  • 5-25-13 Sprint Intervals Workout

    Sprint Intervals:

    100m - 6x100m - (straights, rolling start, 4 min rest between) - 16.4, 14.47, 13.99, 13.19, 13.09, 13.16

    60m - 4x60m - (straights, rolling start, 4 min rest between) - 7.65, 7.75, 7.82, 7.91