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

  • TUESDAY FOD 20120522 Workout

    For time complete 50 of each movement in order:

    Double DB Swing
    DUB's
    OHS
    Combo's
    HSPU's

  • HEAVY MONDAYS Workout

    Strength Training

    B.S. 10x5 @ 55-65%

    F.O.D

    In teams of two perform:

    12 Minute AMRAP of:

    1 min, Thrusters
    1 min, Bag Work

  • TUESDAY FOD 20120522 Workout

    For time complete 50 of each movement in order:

    Double DB Swing
    DUB's
    OHS
    Combo's
    HSPU's

  • Tuesdays with Teens Workout

    Basketball team night at the box ...and it was a fun WOD to boot.

    Warm Up:
    Start Dead Lifting (10 or so reps @ 135 lbs)
    50 Single Jump Ropes/Double Unders
    Squats

    Mobility:
    Sit in squat
    Shoulders on band with PVC pipe
    PNG hamstring

    Max Effort:
    3x
    (a) 5 Dead Lifts @ 245lbs (~70% of 1RM)
    60 second rest
    (b) 5 Strict Pull Ups followed immediately by Max Reps of Kipping Pull Ups*
    60 second rest

    Max Kipping Pull Ups: 20 [9, 5, 6]

    MetCon:
    6 - 8 - 12
    Pistols
    Handstand Push Ups
    Burpee Box Jump-Overs @ 24"

    *You must finish all 5 strict pull ups without dropping from the bar and when you transition into the kips you may not let go of the bar. Basically stay on the bar!

  • Mingas Outdoor Bearfit Ses Workout

    Warm Up:
    - 400m Run
    - 1min Paleo Chair hold

    TABATA:
    - 6 rounds at each station
    - air squat
    - sit up
    - double unders
    - push ups

    7min AMRAP:
    - 7m x 20kg Dumbbell Man Maker Crawl (each dumbbell) (push up at each end)
    - 7 x 20kg Dumbbell Thruster
    - 7m x 20kg Dumbbell Man Maker Crawl (each dumbbell) (push up at each end)
    - 7 x 20kg Dumbbell Hang Clean
    - 3 rounds + Dumbbell Crawl (i think???)

    TEAM WOD (4 people):
    - 400m Run, then
    - one holds chin over bar (or sub KB hold above chin)
    - one hold ring plank
    - whilst team mates are holding above positions, complete the following (must stop each exercise when partner fails hold/plank and them swap with them):
    - 100 x 30" Box Jumps
    - 100 x 40kg Hang Clean & Jerk
    - 100 x 20kg KB Swing
    - once done,
    - 400m Run to finish
    - Matty O, Bretto, Justin and Nic = about 16mins
    -

  • Leg It Out Workout

    Dead Lifts:

    -1 Rep (90% of Max Weight): #185
    -10 Reps (75% of Max Weight) #150
    -1 Rep (90% of Max Weight): #185
    -15 Reps (65% Max Weight) #135
    -1 Rep (90% of Max Weight): #185
    -20 Reps (55% Max Weight) #110

    Not sure of my 1RM for deadlifts. The most I have done is 205, but I may have been able to do more. I rounded to #200 for my max, and then used that for the approximate percentages. Some were off a bit just for ease of switching weights.

    3 X 400 Meter Sprints
    w/2 Minute Rest between Runs

  • 05.23.12 WOD Workout

    5 Rounds

    15 Box Jumps 24

    15 Sumo Deadlift High Pull 95

    15 Toes 2 Bar

    17:35, struggled with grip towards the end and really cost me some time, and also no efficient by any means on the T2B

    Then did squat challenge 205# - sucked
    and Deadlifts 275, 285, 295, 305 3reps per set

  • Nicole Workout

    Run 400m
    Max pull-ups

    AMRAP 20

    Score = total # of pull-ups

    round 1: 20 pull ups
    round 2: 22 pull ups
    round 3: 20 pull ups
    round 4: 13 pull ups
    round 5: 20 pull ups
    round 6: 6 pull ups (time ran out)

    notes: man I wore stupid gloves first set which was a bad idea, I am a slow runner and one set I just lost my grip and it was bad.

  • CFSH WOD2 Workout

    -Buy In-
    Skill Work: Clean and Jerk

    WOD
    Clean and Jerk 1-1-1-1-1-1-1
    Full squat clean
    155-185-205(f)-205(f)-205-215-220    -225*
    220 & 225 PR's on both clean and jerk

    -Cash Out-
    AMRAP in 10 Mins:
    5 Power Cleans (135/95)
    200m Sandbag Run

    6Rds + 5 cleans

  • Should've Rested instead... Workout

    10 EMOTM
    3 Back squats progressive in weight.
    kept this light to get the legs warmed up and going.
    95/95/95/115/135/155/175/185/205/225

    WOD
    20 AMRAP
    5 Front Squats 135#
    10 Lunges
    15 Hand release pushups
    10 KB Swings 1.5 pood
    5 Deadlifts 135#

    first round felt the best then it went downhill quick. Squeaked out 6 rounds on this one.