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

  • 4-24-12 Hero DT & DB Snatch-Box Jump-VUs Metcons Workout

    Metcons:

    Hero DT: 5 Rounds with 155lbs on the bar - 12 DLs, 9 HCs, 6 Push Press

    Metcon 2: 5 Rounds for time: 10 DB Snatches (70lbs), 10 1 Leg BJs (18"), 10 VUs

    Elements: 1000m Row - 3:43

  • Burpee Jubilee Workout

    Pre-Wod:
    Work up to heavy 1 rep Power Clean (130)

    WOD:
    10-9-8-7-6-5-4-3-2-1
    Body Weight Deadlift
    Bar Facing Burpees

  • xmas morning Workout

    6 rounds
    25 squat
    25 push up
    10 chair dip
    50 flutter kick
    30 jump jack
    5 side planks each side

  • Hello Shoulders Workout

    Pre-Wod:
    5 rounds warmup, increasing weight: 1 Press, 1 Push Press, 1 Push Jerk
    45, 55, 65, 70, failed press at #75.

    WOD:
    AMRAP (12 min):

    3 Muscle Ups (or 3 Pull Ups + 3 Dips)
    12 Push Jerk (115/75) - 65 for 1 round, 55 for 1 round, 45 for remaining rounds.

    Finished 5 complete rounds, and then did 3 pullups/3 dips (equivalent of 3 MU's) and 5 push jerks.
    Reported 5 rounds, 8 reps.

    After WOD, 100 ABMAT situps, as quickly as possible but not timed.

  • BENCH PRESS 3RM Workout

    Bench press 3-3-3-3-3 reps.

    185-205-210-225-235-185

    Buy In: Ride to gym 1mi 20min Cybex 10min Bike
    Finish Chest
    Cash Out: Ride home 1mi.

  • Strict Press with Nate Workout

    Strength
    3x3 of Strict Press
    Was supposed to be 5x3 but cut short due to setup and running out of time for wod.
    95/115/135

    WOD
    Nate
    20 AMRAP
    2 Muscle Ups
    4 HSPUs
    8 KB Swings 2pood (subbed to 1.5 since I don't own a 2pood KB.

    12 rounds + 1

  • 4-24-2012 + Workout

    30 Thrusters #45
    21-15-9
    KB Swing #53
    DU
    30 Thrusters #45

    Finisher:
    3 sets of 10 reps of #65 barbell curls
    3 sets of 10 TTB

  • Kettlebell snatch/pull ups/Renegade Row/Knees to elbow/plank Workout

    Two Rounds of:
    Kettlebell Snatch
    Rest*
    Pull Ups
    Rest
    Kettlebell Swing
    Rest
    Renegade Row (4-Count)
    Rest
    Knees-to-Elbows
    Rest

    2-Minutes At Each Station. This is for form (i.e. full ROM, form, and skill), not max reps. Move consistently throughout the 2-minutes, but practice perfect form.

    *Two of your "Rest" stations must consist of 20 Calories (40 total; one ride per round) on the AirDyne. A poker chip will determine during which "Rest" stations you'll be riding.

  • ANZAC Day Ring Ses Workout

    In teams of 3 complete the following, sharing work however.
    - Matty O, Bretto and Loz
    - 120 Ring Push ups, 1 person holding plank until person on rings works, one person rest
    - 120 Ring Rows, 1 person doing sit ups person on rings works, one person rest
    - 120 Ring Superman's (each arm), 1 person holding squat hold until person on rings works, one person rest
    - 120 Ring Dips, 1 person doing shoulder touches until person on rings works, one person rest
    - 120 Ring Curls, 1 person doing squats until person on rings works, one person rest
    - 120 Toes to Rings, 1 person holding plank until person on rings works, one person rest
    - 120 Ring Pull Ups (50 strict, 70 kipping), both people rest

    Skillion Run - at top of first flight of stairs do 2 pushups, then increase number of pushups by 2 for every flight of stairs after that
    - when at top do 120 burpees as a team (only one working at a time)

  • Mingas Thurs Blast Ses Workout

    For time (20min cap):
    - 40 x OHS @ 20kg + 200m Run
    - 30 x OHS @ 20kg + 200m Run
    - 20 x OHS @ 20kg + 200m Run
    - 10 x OHS @ 20kg + 200m Run

    10 Rounds, every 30secs:
    - 5 x SDHP @ 40kg

    Complete the following, 10min cap:
    - 15 x Lunge (30kg on back) Left Leg
    - 15 x Lunge (30kg on back) RIght Leg
    - 15 Push Ups
    - 15 x Lunge (30kg on back) Left Leg
    - 15 x Lunge (30kg on back) RIght Leg
    - 30 Push Ups
    - 15 x Lunge (30kg on back) Left Leg
    - 15 x Lunge (30kg on back) RIght Leg
    - 45 Push Ups
    - 15 x Lunge (30kg on back) Left Leg
    - 15 x Lunge (30kg on back) RIght Leg
    - 60 Push Ups
    - 15 x Lunge (30kg on back) Left Leg
    - 15 x Lunge (30kg on back) RIght Leg
    - Matty O: 40 Push Ups into the set of 60

    7min AMRAP:
    - 1 x 10kg Plate Sit Up
    - 2 x 10kg Plate Side Twists
    - 2 x 10kg Plate Sit Up
    - 4 x 10kg Plate Side Twists
    - 3 x 10kg Plate Sit Up
    - 6 x 10kg Plate Side Twists
    - 4 x 10kg Plate Sit Up
    - 8 x 10kg Plate Side Twists
    - 5 x 10kg Plate Sit Up
    - 10 x 10kg Plate Side Twists
    - 10 x 10kg Windmill (left side)
    - 10 x 10kg Windmill (right side)
    - Matty O: 3 rounds + 10 x 10kg Side Twists