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

  • TWOD with Jamie Workout

    Push press (40kg),
    Pull ups
    x100,

    Power clean (40kg),
    Burpee
    x100,

    Wall ball (10kg),
    Box jump
    x100

    Run 800m
    For time

    In pairs, P1 does one exercise P2 does the other exercise. Must complete 100 reps (in any combination) in total before moving to the next set of exercises.

  • 12-18-11 The 60s Workout

    WOD:

    10 Rounds:
    60m sprints &
    HRPUs (20 reps)

    60M times (hand timed): 8.02, 7.99, 7.72, 7.88, 7.94, 8.03, 8.03, 7.99, 8.13, 8.09

    Note: ran on track and lower Abs still not completely recovered. Affected my times. Took about 2 mins between each round. My goal was to keep the 60 times pretty fast and intense.

  • BearFit Sat Ses - Team Chipper Workout

    In a team of 5, complete the following, dividing work equally:
    - 200 x double unders
    - 200 x front 30kg sandbag squats
    - 200 x 24kg kettlebell swings
    - 200 x 24kg Kettlebell SDHP
    - 250m 30kg Barbell OH walk
    - 400m 20kg plate (in each hand) farmers walk (using pinch grip)

  • Tabata This Workout

    Tabata intervals:

    Squats
    Row
    Pullups
    Situps
    Pushups

    Record lowest number of reps/calories & total

    14-6-6-14-8

  • Run Workout

    5.5 miles (Merrifield 6 mile)

  • Legs Stuff Workout

    Back Squat (slow and strict):
    - 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x5, 70kg x 5, 80kg x 5

    Back Squat (using catch bars, starting from squat position and standing up - no momentum allowed for each lift):
    - 60kg x 5, 70kg x 5, 80kg x 5

    Deadlift Holds (palms facing inward):
    - 100kg x 30secs x 3

    Pistol Squats:
    - 5 each leg

    Pistol Dumbell Thrusters:
    - 5kg dumbells x 5 each leg
    - 10kg dumbells x 5 each leg

    Pistol Squat with lateral jump over barbell landing on same leg (pistol squat, jump over bar, pistol squat, jump over bar back to starting position = 1 rep)
    5 reps each leg

    Hamstring Curl Machine:
    - 26kg x 7 + 3 top half + 3 bottom half (each leg)
    - 21.5kg x 7 + 5 + 5
    - 19kg x 7 + 7 + 7

    Exercise bike ride to warm down

  • 10 min EMOM Workout

    high hang clean+hang clean+clean @ 80kg

    every minute on the minute for 10min

  • Modified Crossfit Games 2011 WOD7 Workout

    For Time

    3 rounds

    30 Double Under
    10 Overhead Squat (@60/40)
    10 HandStand Push Up
    88m Farmers Carry @2x32

    Scaled HSPU for pikes off tyre

  • Modified Crossfit Games 2011 WOD7 Workout

    For Time

    3 rounds

    30 Double Under (90 skips)
    10 Overhead Squat @40
    10 HandStand Push Up
    88m Farmers Carry @2x32

    Scaled HSPU for pikes off tyre

  • Fran Workout

    for Time:
    21-15-9
    -Thruster (95/65)
    -Pull Up

    First workout in over a week and hit up the 5:30am class!