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

  • AMRAP 12 Workout

    AMRAP 12 mins
    5 Deadlift @ 120kg
    15 Wall Balls @ 8kg 10ft Target

  • 03.13.12 WOD Workout

    1RM OHS @100# PR

    then

    12min AMRAP
    5 barbell roll-outs
    10 over the bar Burpees

  • Mingas Outdoor Fitty #2 Workout

    Warm up: - 1 x 60sec Wall Sit - 60 seconds rest
    - 1 x 40sec Wall Sit - 40 seconds rest
    - 1 x 20sec Wall Sit
    - 300m jog

    Main: - 5 x 400m Run every 3mins
    - 4 minutes of Lunges
    - 3 x 400m Run every 3 mins
    - 4 minutes of Single Leg Deadlifts alternating legs
    - 1 x 400m Run

  • Legs Deload Week Workout

    10 x 10kg dumbell lunge to step-up, front leg on bosu for lunge(each leg)
    10 x 14kg dumbell lunge to step-up, front leg on bosu for lunge(each leg)

    10 x 20kg Good Morning
    10 x 30kg Good Morning
    10 x 40kg Good Morning

    5 x 40kg OHS with 1 second hold at the bottom of squat
    5 x 40kg OHS with 2 second hold at the bottom of squat
    5 x 40kg OHS with 3 second hold at the bottom of squat
    11 x 40kg OHS

  • Helen Workout

    “Helen”

    3 Rounds

    400m Run

    21 KBS 1.5p

    12 Pull ups

    My running was horrible. Not even a PR

  • super tucks Workout

    40%
    50%
    60%
    70%

    1 Rep Max Back squats.

    160Lbs

    8 min AMRAP
    15 supermans
    10 burpee tuckjumps

  • Helen Workout

    “Helen”

    3 Rounds

    400m Run

    21 KBS 1.5/1p

    12 Pull ups

    Running + cold weather = not happy bridgie...i think this was one of my worst wods to date

  • Clean and Row... Workout

    Warmup:
    Snatch 10 sets 2reps 60% (95lbs) (rest 1 minute between each set)

    WOD:

    5 rounds:

    3 Power Cleans (135/85lbs)
    5 Hang Cleans (135/85lbs)
    Row 400 meters in under 1:30
    Rest 2 minutes

  • 10-10-10 Workout

    10 Minute AMRAP

    10 Dumb bell clean #45
    10 Box Jumps 35"

  • 400m X squats Workout

    4x400m with 30 body squats between each 400m rep for time.