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

  • 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

    4 rounds + 15 Box Jumps + 12 PP + 7 TTB

  • lazy day Workout

    5x3 push press (130)

    with 15# weight vest
    -12 min amrap of:
    5 pull ups
    10 push ups
    20 air squats

  • Breathe and Stop Workout

    Strength: 3RM Shoulder Press 105#

    Metcon:
    2 RFT:
    -15 front squat (65)
    -15 push press
    -shuttle run
    -15 power snatch
    -15 overhead squat
    -shuttle run

    Shoulder Press: 105#

  • 100 Burpee Challenge Day 65 Workout

    100 Burpee Challenge Day 65

  • Fun with Tires Workout

    I got a big ole' tire (500ish lbs, 24" width) today, and decided to break it in.

    12 minute ladder:

    1,2,3... Of

    Tire flips*
    Tire jumps
    Double unders x10

    *no walking around the tire - must do jump throughs to get to the other side.

  • ''The Seven: Team Hero WOD'' Workout

    ''The Seven: Team Hero WOD''
    In teams of two each athlete will complete a movement's 7 rep workload before tagging his/her teamate and supporting them as they do the same. Continue in this fashion for as long as you can, doing everything possible to execute each effort 'unbroken'. Depending upon the level/instensity/proficiency/time constraints of each class and team we will be adjusting the total number of rounds, time cap duration, etc. as necessary so that everyone can have a great time with this training and still get a h@ll of a lot out of it.

    7 Rounds for time of
    7 x Handstand Push-ups - scaled to stinkbugs on box w/45lb plate
    7 x Thrusters 40lb DB's
    7 x Knees-2-Elbows
    7 x Deadlift 165lbs
    7 x Burpees
    7 x KB Swings 24kg
    7 x Pull-ups - scaled blue band
    4 Rounds + 7 stinkbugs each

    Matt and Gene

  • ''The Absolutely/Relative Back Squat Test & Puritanical Revelation'' Workout

    'The Absolutely/Relative Back Squat Test'' (06.04.2012)
    Warm-up appropriately with 3 to 5 progressively heavier sets of Back Squats before choosing one of the following Strength/Power/Stamina based rep challenges below and attempting to establish a new rep record. Next week the 20 rep kamikazes will continue with a linear progression based on that particular rep challenge while everyone else will use our percentage calculators to work their 3,5,7, or 10 rep maxes into our first Wendler 5-5-5+ Back Squat session.

    Back Squat 5RM: 5-5-5-5-5
    5 - 135
    5 - 155
    5 - 165
    5 - 175
    5 - 185 new 5RM

    ''Puritanical Revelation'' (06.04.2012)
    Complete as many rounds/reps as possible in 15:00 of
    5 x Handstand Push-ups - scaled stinkbugs
    7 x Pull-ups
    20 x True Push-ups
    25 x Ground-2-Overhead 25lb Bumpers
    30 x KB Sumo Deadlift High Pull 24kg
    2 + 5 stunk bugs + 7 pull ups

  • 4-19-2012 Workout

    25 DU
    20 TTB
    800M Run
    30 HSPU
    800M Run
    25 DU

  • Bass Hill Repeats Workout

    10 rounds for time:
    Run up hill to gate, walk down (rest period and safety on this steep hill)
    When you get to the bottom...time to go up again!

  • Bass Hill Repeats Workout

    10 rounds for time:
    Run up hill to gate, walk down (rest period and safety on this steep hill)
    When you get to the bottom...time to go up again!