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

  • 10-4-12 Workout

    1000 meter run
    30 HSPU (Strict)
    1000 meter row

  • Call to Arms WOD 6 Workout

    L sit Chin-ups (strict):
    BW(85kg) * 11 = 935kg
    BW * 11 = 850kg
    BW * 10 = 850kg
    TOTAL = 2,635kg

    Dips:
    BW x 17 = 1,445kg
    BW x 14 = 1,190kg
    BW x 11 = 935kg
    TOTAL = 3,570kg

    Standing Hammer Curl:
    16kg x 8 = 256kg (each arm)
    18kg x 8 = 288kg
    18kg x 8 = 288kg
    TOTAL 832

    Tricep Kickbacks:
    10kg * 8 = 160kg (each arm)
    12kg * 8 = 192kg
    12kg * 8 = 192kg
    TOTAL = 544kg

    Barbell Preacher Curls
    8 x 25 = 200kg
    8 x 35 = 280kg
    8 x 35 = 280kg
    TOTAL = 760kg

    Skull Crushers
    8 x 20kg = 160kg
    8 x 30kg = 240kg
    8 x 30kg = 240kg
    TOTAL = 640kg

    Cable Towel Curls
    8 x 21.75 = 174kg
    8 x 28.25 = 226kg
    8 x 28.25 = 226kg
    TOTAL = 626kg

    Cable Reverse Pull Downs
    8 x 6.75 = 108kg
    8 x 8.25 = 132kg
    8 x 8.25 = 132kg
    TOTAL = 372kg

    TOTAL= 9,979KG

  • Saturday Morning Grind Workout

    In teams of 2 complete the following...share work equally, only one person working at a time, can't move on to next exercise until current one is completed:
    Row 2Km
    50 x 40kg SDHP
    100 x 20kg KB Swings
    150 x 32inch Box Jumps
    200 x Pushups
    250 x Situps
    Run 3km

  • Pool Day Workout

    1500m of: Spread work however you would like.
    Freestyle
    Breast Stroke
    Back Stroke
    Kick Board
    Forward/Backward/Sideways Running.

  • Hotel WOD#1 Workout

    10 push ups
    4 flights of stairs
    10 push ups
    5 rounds

  • Post Wod run Workout

    2 mile

  • Elizabeth Workout

    For Time: 21-15-9

    Squat Cleans (135/95)
    Ring Dips

  • PTP Day Eight Workout

    Deadlift:
    215(5)
    195(5)

    Press:
    97.5(5)
    90(5)

    Suitcase Deadlift:
    3x5L/5R (95#)

  • Elizabeth Workout

    Squat Cleans (135/95)

    Ring Dips

    Modifications:
    65# squat cleans (and occassionally power cleans + front squat)
    Dips on the parallettes

    11:25

  • 800 m, KB, burpees Workout

    run 800m
    20 kettlebell swings (1.5/1.0)
    10 burpees

    3 rounds