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

  • Bearfit Sat Ses Workout

    TABATA:
    - 4 rounds each
    - Air Squat, Push Up, Sit Up, Burpee

    FGB:
    - 1min each station
    - 3 rounds
    - Ring Rows
    - Parallette Dips
    - 8kg Med Ball Squat Cleans
    - 24kg single arm KB Swing
    - 24" Box Jumps
    - rest

    In teams of 3:
    - 6 rounds (so each person does 2 of each movement for the 50m)
    - one person = 50m 24kg KB Farmers Carry (each hand)
    - other person = 40kg OH Barbell Walk
    - other person = rest at start line
    - once both people have covered 50m, third person sprints the 50m
    - then each person must complete:
    - 10 x 24kg KB Swing
    - 10 x 40kg Deadlift
    - 10 x Push Ups
    - then immediately into:
    - 3 rounds:
    - 45 x 8kg Wall Balls (share work evenly, one person doing wall balls, one holding a straight arm plank and one resting)
    - 90 DU's (one person doing DU's, one holding air squat, one resting)

  • 6-15-12 Sprint Intervals Workout

    Sprint Intervals:

    12 x 100yds (on grass) - 15, 14.7, 14,4, 13.8, 13.6, 13.45, 13.5 , 13.2, 13.03, 12.84, 13.2, 13.35
    6 x 60m (on track) - 9.4, 9.1, 8.7, 8.5, 8.4, 8.3 (groin still sore - had to run these slow)

  • SDHP/Abmat/HRPU Workout

    Deadlift 5@75%,3@85%,1+@95%
    315, 345, 385

    3rds
    1 minute of SDHP 75# (35, 33, 30)
    1 minute rest
    1 minute of ABMAT (37, 37, 35)
    1 minute rest
    1 minute of HRPU (40, 28, 27)
    1 minute rest

  • Let It Go Workout

    Strength: 3 - 3 - 3+ Back squat (80%, 85%, 90% of 1RM) (160)
    Did 135, 140, 150 (4)

    Metcon:
    5 RFT:
    -9 push-ups (ring or clapping) - Mod was HR pushups
    -15 KB swings (35)
    -21 double unders - Mod was 10 broad jumps

  • Run Dummies Run! Workout

    Quite the WOD upon my return from training ...

    Warm Up:
    Fast and Furious - a few push ups, a few squats.

    Mobility:
    Calves on walls
    Sit in squat

    MetCon:
    Run 1 mile
    150 Double Unders
    50 Burpees
    Run 800 meteres
    100 Double Unders
    35 Burpees
    Run 400 meters
    50 Double Unders
    20 Burpees

    Legs. Gone.

  • Angie Workout

    I introduced a time limit of 10 minutes for each exercise

    Managed 40, 68, 60 and 100

  • Run, Clean & Jerk Workout

    15 mins to find your 1rm for Clean & Jerk (75# - 10 pound PR!)

    Then,

    3 rounds

    Run 400m

    7 C & J @ 70% of the above weight (55#)

    Mad thanks to Aaron for telling me to just pick up the 75#! Cleaned the 80# but couldn't get it past my eyes. Technique needs MAJOR work. I think I'm more power cleaning and squating... one of these days it'll come together, lol. Still happy with the PR though!

  • Let It Go Workout

    Strength: 3x3 Back squat (80%, 85%, 90% of 1RM) - 205-245 W/U

    -275#-295#-310#

    Metcon:
    5 RFT
    9 push-ups - clapping
    15 KB swings (70#)
    21 Double unders

  • FCSC 6/18/12 Workout

    15:00 Partner Warm Up:
    Row at 80% effort
    Switch every 00:30

    Bar Muscle Up practice

    10:00 AMRAP:
    Muscle Ups
    Power Cleans @ 185#
    (Reps can be done in any order, however there is a minimum of at least 10 each)

    Strength:
    Snatches up to 80kg
    3x10 Deadlifts @ 225#

  • 100 Burpee Challenge Day 75 Workout

    100 Burpee Challenge Day 75

    Did them within a WOD