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

  • 09.27.2011 WOD Workout

    3 Shoulder Press on the minute for 9 minutes at 60% of your 1RM, 40lbs

    5 minutes Rest:

    15 minute AMRAP

    5 HSPU

    10 HPC 135/95

    Shuttle Run 5,10,15m

  • AMRAP 15 mins Workout

    AMRAP 15 mins
    30 KB Swing @ 24kg
    15 Toes to Bar
    30 Sit ups

  • Minga's Body Smash Workout

    Bench Press (90kg)/Push Ups (Feet on Bench):
    - 10 reps each, then 8, 6, 4 & 2

    OH Squat:
    - 30kg x 10, 40kg x 10, 40kg x 10

    Bosu Ball Arnie Curls (palms facing in during shoulder press):
    - 18kg dumbells
    - 10 reps each arm, then 8, 6, 4 & 2

    Shrug Machine:
    - 3 x 10 x 60kg

    Squat Machine:
    - 120kg x 8
    - 160kg x 8
    - 200kg x 8
    - 60kg x 8 (slow lower, explosive push)

  • Run Pyramid Workout

    Complete the following runs, resting the amount of time to complete the run just done ie. work to rest ratio 1:1

    • 200m @ 20km/h
    • 400m @ 18km/h
    • 600m @ 16km/h
    • 800m @ 14km/h
    • 600m @ 16km/h
    • 400m @ 18km/h
    • 200m @ 20km/h

    then immediately afterwards do 111 sit ups

  • Fran Workout

    21-15-9
    Thrusters
    Pull-ups

  • 09.27.2011 WOD Workout

    3 Shoulder Press on the minute for 9 minutes at 60% of your 1RM - 50lbs

    5 minutes Rest:

    15 minute AMRAP

    5 HSPU

    10 HPC 135/95 - 65lbs

    Shuttle Run 5,10,15m

  • Foundations Class 5 Workout

    Warm up
    3-rounds
    5 Pull ups
    10 lunges

    Kettle Bell Swing technique

    WOD "Helen" - 3 Rounds for Time
    Run 400 meters
    21 Kettlebell swings
    12 Ring Rows

  • Maynooth Crippler Workout

    Kettelbell:
    (16kg x35) x4 w/ 30 sec rest (last set 20 sec rest)
    (24kg x15) x3 w/ 20 sec rest (last set no rest)
    Run a mile AFAP.

  • Foundations Class 6 Workout

    Front/Overhead Squat Technique

    3 rounds, max reps, 1 minute each
    Wall Ball
    17-15-17

    Burpees
    11-11-10

  • Love your balls Workout

    4 RFT:
    15 walking lunges
    15 wall ball situps
    15 box jumps @24"
    15 wall ball
    2 laps around the gym

    This WOD is done while holding a 20# med ball the whole time. If you drop it you owe 4 MB sprawls.

    Skill: Power cleans
    5-3-1-1-1
    135-175-185-195-205(f)