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

  • Helen Workout

    “Helen”

    3 Rounds

    400m Run

    21 KBS 1.5/1p

    12 Pull ups

  • 10-24-2011 The Bear Workout

    5 Sets of the Bear (7 reps == 1 set)

    Clean
    Front Squat
    Press
    Back Squat
    Press

    Increment weight in each set.

  • Fall Brawl WOD 2 Workout

    3 minute AMRAP w/ 1 minute rest in between exercises.

    Exercises:
    - Double unders
    - Row for distance
    - Front Squats @ 135#

    Each exercise was scored as a separate event.
    - 83
    - 816
    - 29

  • Fall Brawl WOD 3 Workout

    GTO Ladder
    - 20 sec to complete lift
    - 10 sec rest b/w lifts
    - Weights start at 95#, go up by intervals of 10#

    Failed 2x at 225#, couldn't get it cleaned 1st time, tried to squat clean 2nd time, just wasn't happening....

  • Fall Brawl WOD 4 Workout

    Alternating 1 minute rounds for 8 minutes of:
    - Push sled w/90# across field (approx 25yds), w/ remaining time (from 1 minute) AMRAP Wall ball (20# MB)
    - Push sled back across field, w/ remaining time AMRAP AKBS (53#KB)

  • "Sian" Benchmark WOD #2 Workout

    Bench­mark WOD week!

    Warm Up: Extended Joint Mobility

    Work: Bench­mark WOD #2 -“Sian“
    2,000M Row
    500 single jump rope
    2,000M Row
    500 single jump rope
    2,000M Row
    500 single jump rope

  • Run Workout

    Niles 5k

  • Tabata Workout

    Row - 916m
    20 yard sprints - 34
    v ups - 12*
    air squats - 17*

    *use the lowest score in your round

  • Helen Workout

    “Helen”

    3 Rounds

    400m Run

    21 KBS 1.5/1p

    12 Pull ups

    Must run FASTER!!! PR is 9:13. Did everything unbroken, but felt like I was running like a lineman. Pre-WOD goal was sub 9mins.

  • Kettlebell Workout

    Warm-up
    ‘face to face/bike to bike in 2 teams’
    Which team collects 200 cal on echo bike first? (Both teams have to complete all the calories)

    Wod
    ‘2 Teams race’
    Which team collects more reps in 5 mins?
    AMRAP 5’
    Am Swing @16/24
    -1 min rest-
    AMRAP 5’
    Goblet Squat @16/24
    -1 min rest-
    AMRAP 5’
    Double KB Clean & Jerk @2x16/24
    -1 min rest-
    Amrap 5’
    KB Burpee @2x16/24

    1 person of the team always must rest for 30 seconds and then rotate.

    Afterparty
    3 min Plank /alternate sides as needed/