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

  • CF LPR 140409 WOD Workout

    6min AMRAP of:
    * First 750m row
    Then rest of the time:
    * Box over burbee

    Burpee reps is the result.

  • 06/11/2011 Saturday's WOD Workout

    3 Person Team 20Min AMRAP

    1 Team member runs 200m (Pacer)

    2nd Team member does 7 each of the following

    Slam Ball 20lb/30lbs
    Wall Balls 8lb/14lb/20lbs
    Burpees

    3rd Team member does 7 each of the following

    Walking lunges (each leg)
    stick jumps
    Abmat sit-ups

    1st Team member runs 200m then takes over for 2nd team member and 2nd team member takes over for 3rd team member. 3rd team member then runs 200m and the cycle repeats.(taking off where each left off)

    I was a member of team Snatch Inspectors which included Trent and Ed. Ed was in lala land so he didn't count any of his rounds in part 3 of the WOD so we counted 26+ but who really knows what the whole # should have been. A good time either way!

  • Deload from 50 Workout

    2 rounds

    50 DU
    40 sit ups
    30 KB russian swings
    20 push ups
    10 kb snatch (alternating)

    rest 2 minutes

  • Run-t2b-hip extension metcon Workout

    Metcon 5 rnds for time:

    -Run 200m
    -10 t2b
    -10 hip extension

  • WOD #2 Workout

    21-15-9 of:

    Wall balls#20
    Sit ups
    Push ups
    DU
    Ring dips

  • 8 x 500m Row Workout

    8 x 500 Row with 3:30 rest between sets

  • Run, clean & jerk, pull up, push press, burpee - OXIGEN TEAM WOD Workout

    In teams of 4 complete the following:

  • Handstand+L-sit Workout

    3 rounds:
    20s handstand hold
    10s rest
    20s ring L-sit hold
    10s rest

  • Arms Stuff Workout

    • Dumbell Arm Curls
      5 x 20kg(each arm), 3 x 24kg, 1 x 26kg

    • Skull crushers man-power grip followed immediately by normal grip.
      7 x 22.5kg, 5 x 40kg
      7 x 22.5kg, 7 x 35kg
      7 x 22.5kg, 7 x 30kg

    • Barbell Curl - Top to Mid Curl, Bottom to Mid Curl, Full Curl
      5 x 40kg, 5 x 30kg, 5 x 25kg
      5 x 40kg, 5 x 30kg, 5 x 25kg
      5 x 40kg, 5 x 30kg, 5 x 25kg

    • Dumbell Kick Backs
      8 x 10kg x 3 (each arm)

  • BearFit - Running Workout

    3 x Max Effort 400m Run - 3mins rest between each run.
    2mins of Grasshoppers
    2 x Max Effort 400m Run - 3mins rest between each run.
    1min of Grasshoppers
    1 x Max Effort 400m Run