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

  • "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/

  • 10-24-2011 Workout

    3 Rounds with a 30 Minute time cap

    800M Run
    800M Row
    35 Slammer Ball

  • Helen Workout

    “Helen”

    3 Rounds

    400m Run

    21 KBS 1.5/1p

    12 Pull ups

    yellow kb. i could tell my pull ups were in the toilet & am having allergy problems since the asu trip.

  • Deadlifts Workout

    Deadlifts

    Unbroken Deadlifts on the minute

    2-2-2-2-2-2-2-2-2-2

    *Post lowest and highest load.

  • 10.21.11 WOD Workout

    Tabata Something Else

    20 seconds of work, 10 seconds of rest for 8 rounds for each movement. Move to the next movement after the 8th round with only the 10 second rest between movements. Score is total reps.

    All in all this definitely wasn't a best effort. We've haven't being doing many pullups since we are in the new location so that was a struggle as was the squats due to my hip pain still.

  • 10.20.11 WOD Workout

    Deadlift 5.5.3.3.1.1: 95/135/160

    5 min rest:

    DU 50.40.30.20.10: Singles

    HSPU 10.8.6.4.2: GHD