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

  • Lynne Workout

    "Lynne"
    5 rounds for max reps of:

    Bodyweight bench press (e.g., same amount on bar as you weigh)
    Pullups

    There is NO time component to this WOD. If you are not able to do your body weight on the Bench Press this will be scaled to your ability

    result: 84 reps; 190#

  • UNF - row,sdhp,kbs; burpee/k2e; db press Workout

    w/u:
    Row 500m, then 3 rounds – 10x wall ball 14#, 10x TRX row, 10x KB swing (35#)

    Ten rounds for time of:
    7 Burpees
    7 Knees to elbows

    D. Bell press 75% x5, 80% x5, 85% x5

  • Angie Workout

    100 pull ups
    100 push ups
    100 sit ups
    100 squats

  • Push day Workout

    4x10 bench
    strict press
    close grip press
    arnold press
    tricep kickback
    push-ups

  • SATURDAY EAST Workout

    20s ON : 8s OFF
    1) jumping jacks (X2)
    2) Loaded Beast Into Knee Elbow Reach (x2)
    3) Up down Plank (x2)
    4) Burpees (x2)
    5) Sumo SQ jump with heel clicks (x2)
    6mins

    LONG FORM TEMPLATE - all solo
    ** You will need : 1 25 - 45lbs plate, mat **
    10 - Plate Burpees (start : low SQ, grab plate, deck SQ, jump & OV, plate down (WATCH FINGERSSS!!!) PU, Frog jump back to start)

    20 - Plate elevated Strict PU
    30 - mixed stance Plate standing press (15/)
    40/ - mountain climbers
    50 - Plate SUMO SQ & OV press
    60 - plate held rev lunges (30/)
    70 - Plate holding CC SQ jumps
    80 - Plate OV ab mat sit ups

    90 - switch kicks (45/)
    100 - flutters (50/)
    ** if done early .12 RUN // 200m Row // 150m Ski***
    12min cap

    CIRCUIT TEMPLATE
    4 stations, 3 ppl at each station, you move with your group

    CIRCUIT 1 (HINGE & HOR PRESS)
    A) Jumping Box lunges
    B) Wall Balls
    C) CTB pull ups (45lbs stacks)
    D) TRX Ham Runners / See Saw (2 switches allotted each round : NO REST THROUGH FULL CIRCUIT

    ROUND 1 : 20s ON : 8s OFF 2 X at each station (4mins)
    1:30 REST
    ROUND 2 : 25s ON : 10s OFF 4 X at each station (10mins)
    2:30 REST
    ROUND 3 : 30s ON : 12s OFF 6 X at each station (17min)

    ** Trainer discretion for inclusion : bonus Ab ROUND **
    A) Foot Elevated Criss Cross Mountain Climbers (using Boxes)
    B) Ab mat Rack Med Ball throws (using up right wall ball racks)
    C) OV rack Hold Candle Sticks (using up right PU racks)
    D) TRX plank arm Mountain climbers (using TRX station)

  • Push Press 3RM & Burpees/SDHP Workout

    12min to find 3RM for Push Press
    Got 3 @ 205, 2 @ 215.

    5rds
    12 Burpees
    15 SDHP 95#

    9:46

  • Crossfit 5k Workout

    Crossfit 5k

  • Track (Sprinting Drills, Running, Strides) Workout

    Track & Field
    3 Laps of the Infield + Dynamic Stretching (Warm-up)
    5x20m Sprinting Drills + 20m Strides (high knessx2, B-skipx1, skipx1, Butt Kicksx1)
    4x40m Backwards Running + 40m Running
    2x80m Strides
    1 Lap of the Infield + Static Stretching (Cooldown)

  • Volleyball Workout

    volleyball

  • pull up + kettlebell swing + run Workout

    WOD: 5 Rounds
    (3 Minute Work/ 1 Minute Rest)
    6 Pull Ups
    12 KBS (35)
    200m Run

    Took light KB for the Beast
    Finished 8 + 18