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

  • 05-01-12 Workout

    12 min. AMRAP

    100m Run
    20m Bear crawl
    20m Crab crawl
    40m Standing long jump

  • 5-3-2012 Workout

    10 Minute AMRAP

    7 Around the worlds #95 (Clean, Front Squat, Push Press, Back Squat, Behind the neck press) (one complete around the world counts a score of 5)
    7 Burpees

    One complete round is a score of 42

  • 4-25-2012 Workout

    6 Rounds

    3 Min. work / 30 sec. rest

    Team WOD - All members of the team do as many reps as possible until they get tapped for rotation. The runner begins the rotation then they complete the run.

    100M Run
    SDHP
    Pushup
    Wall Ball
    Keep total score for each round.

  • Buzz Workout

    6 Rounds (One for each daughter and one for each grandchild)

    25 Air Squats
    13 Burpees
    12 Overhead Lunge steps 2x10x8' board
    12 Push ups
    12 Back Extensions (Superman)

    Note: This totals 74 reps, one for each year of Buzz's life!

  • 05-01-12 Workout

    12 min. AMRAP

    100m Run
    20m Bear crawl
    20m Crab crawl
    40m Standing long jump

  • Fight Gone Bad Workout

    3 - 5 Minute Rounds
    During the 5 minute rounds switch stations on the minute, timer keeps running
    1 Minute rest between rounds

    Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps) (#10)
    Sumo Deadlift High Pull: 75/55 pounds (Reps) (#22)
    Box Jump: 20" box (Reps)
    Push-press: 75/55 pounds (Reps) (#22)
    Row: calories (Calories)

    On call of "rotate," the athlete(s) must move to next station immediately for good score.

    One point is given for each rep, except on the rower where each calorie is one point.

  • Oh Ye of Little Faith Workout

    It’s an absolutely gorgeous day here. I mean crazy-gorgeous. Sun is radiating. The skies are a bright, crisp and clean blue with some fluffy clouds hanging over the hills. And … we got to go outside to play.

    But, all was not perfect in our little world. Faith (Coach #1, as she’s lovingly referred to) created the WOD. And when Faith creates the WODs, everyone should run away very, very fast and let running away be your WOD for the day. That woman knows how to punish us … and we love it :)!

    Warm Up:
    All Skate

    Mobility:
    Samson Stretch
    Sit in squat
    PVC stretches

    MetCon:
    50 Ball Slams @ 30 lbs*
    Sprint to next station (50 yards or so) … has to be a spring
    50 Overhead Squats with PVC
    Sprint to next station
    50 High Knee Jumps
    Sprint to next station
    50 Push Ups
    Sprint to next station
    25 Ball Slams @ 30 lbs*
    Sprint to next station
    25 Overhead Squats with PVC
    Sprint to next station
    25 High Knee Jumps
    Sprint to next station
    25 Push Ups

    *I am a freaking dumbass. There. I said it. It’s true. Why? Because I forced the issue on the 30 lbs ball. I mean, Faith brought it so it’s only partially my fault but I did drag it out of the truck and into the park.

    No time recorded on Sundays. We just WOD.

  • Thrusters, Double Unders, Wall Balls, Pull Ups Workout

    21-15-9 of:

    thrusters 95#
    double unders x 2

    then 3 minute rest

    15-12-9

    pullups
    wall balls x 2

    finisher: 50 hollow body rocks, 50 sit ups, 50sec plank

    notes: ooooooh wee thrusters destroyed me

  • 100 Burpee Challenge Day 32 Workout

    100 Burpee Challenge Day 32 = 32 burpees

  • Michelle's 36th Birthday WOD Workout

    3 rounds for time

    36 Backsquat @60/40
    36 Burpee