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

  • Diane Workout

    Group warm up, then;

    “Diane”

    21-15-9

    Deadlifts 225/155 (105)

    Handstand push ups (knees on box)

    *next time add more weight

  • Tabata Workout

    Tabata format:

    4 minutes at each station
    wallballs (10lb)
    paralette jumps (started here)
    overhead walking lunge w/ wb
    sprints
    seated twist w/ wb

  • Run Workout

    5 hill runs

    (1 minute up the hill hard, 2 minutes down)

  • WOD Workout

    Worked on toes to bar, box jumps

    Also weights and kettlebell.

  • Work Outside Workout

    Plus

    3-Position Snatch 137 1r2s
    147 1r3s
    Snatch Pull 189 7r2s
    189 5r3s
    Snatch Push Press 147 5r3s
    158 5r2s
    Good Morning 88 8r3s

  • Birthday Workout Workout

    2 down and back farmers carry
    8 pull-ups
    200m row
    8 deadlift

    28 min AMRAP

  • 14 rounds of... Workout

    5 Wall ball 20#
    5 burpee
    5 hindu push-up
    5 ball slam 35#

    time appx 28:00

  • 10-1 core ladder Workout

    ball pass
    ta crunch
    toe touch
    fish out of water

  • 3-15-14 Sprint Intervals Workout

    Sprint Intervals:

    100 yd Sprints - on grass, rolling start - left calf tweaked so couldn't drive my start - 10 x 100yds - all between 13.8 and 14.5

  • Day 53 Workout

    “BELLtown”

    5 minutes of single-arm KB snatch and 2 laps around the rig (farmers carry)
    rest 2 minutes
    4 minutes of single-arm KB C&J and 3 laps around the rig (suitcase carry)
    rest 2 minutes
    3 minutes of 2 handed American KBS and 4 laps around the rig (suitcase carry)
    rest 1 minute
    2 minutes KB goblet squats and 5 laps around the rig (suitcase carry)
    rest 1 minute
    run 400m (200 m forward / 200 m backward) without kettlebell

    248 reps in 26:30 1pd