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

  • CFW - 30Jan12 - Lis D's baby WOD Workout

    Today is Lis. D’s last day before she has her baby girl. We are so proud of her!!!!!
    WOD:
    3 Rnds
    Max Rep Low Bar Back Squat @ 50% of your 1 RM. - couldn't remember my 1RM low bar back squat so I did 105# for the max rep. . .

    Rest 2 min

    Followed by:
    9 Rounds of:
    9 Ring Row
    9 ABMAT
    9 Squat
    9 Lunges
    You must hold a 20/14lb Med Ball for the entire WOD. Where you hold it is up to you.

    This one was more deceiving than it looked!! FULLY INVERTED RING ROWS SUCK!

  • BE - EAST SWEAT SESH Workout


    APRES WORKOUT

    10 min Dynamic Warm Up

    3 stations, 4 ppl per station, 10 mins per station 2 mins b/w

    RUN & DUMP
    CURVE
    .03 / .05 / .07 / .09 / .07 / .05 / .03
    MB BOULDER HOLDER LAPS
    2 / 4 / 6 / 8 / 6 / 4 / 2
    10 mins

    WAM BAM SLAM
    DL ROPE SLAM
    20 / 30 / 40 / 50 / 40 / 30 / 20
    DBL MINI BAND SQ JUMPS
    10 / 15 / 20 / 25 / 20 / 15 / 10

    TWIST & SHOUT
    Sup BB hold Alt Leg Lift ( / )
    10 / 20 / 30 / 40 / 30 / 20 / 10
    Dowel Hollow Hold
    10 / 20 / 30 / 40 / 30 / 20 / 10

    Partners swap exercises after completing distance/reps

    THEN. BRUNCH.

  • 06.28.11 Learn your DU's or Burpee it up! Workout

    Shoulder Press Challenge Lift-5

    WOD:

    Death by Thruster95/65

    Start with 1 Thruster when the clock starts then add 1 rep each minute until you can not complete your reps before the next minute starts. Then cut your number in half and continue until 20 min. Got up to 13 and then had to drop back the nect round.

    Then 4 min rest followed by:

    3 rnds of

    1min Max DU’s. 65, boy my littlelegs did not want to jump!

    1min Plank

    There is no resting in the Plank, and if you don’t have DU’s the sub is BURPEE’s. Learn DU’s!!!

  • Recovery Wk 4.5mi Workout

    Recovery week 4.5 miler on Montour Trail
    Time: 46:09
    Avg. Pace: 10:15

  • Recovery Wk 6 miler Workout

    Recovery Week 6 miles in South Park
    Time: 58:46
    Avg pace: 9:47

  • Vagina Whisperer Workout

    Heavy Front Squat
    10-8-6-4-2
    *in between sets do a hip mobility drill (like in video)
    Last set at 155

    Finisher:
    Partner Up -
    Partner 1 - Lane of Pain Sprint (25 yards touch gate and sprint back)
    Partner 2 - Slamballs
    6 rounds

  • 01.30.12 WOD Workout

    20 min AMRAP

    10 Goblet Squats 1.5/1p

    10 KBS

    10 Box Jumps 24/20

    200m Run

    7 + 2 swing

    Rested on the runs, hurt my numbers.

  • 2min max rep Workout

    Max rep in 2min of each:
    Pull Up
    Wall Ball (20#)
    Burpee
    Box Jump (24")
    Ring Dips

    Rest exactly 2min between each set. Total number of reps is score.

  • 01.30.12 WOD Workout

    20 min AMRAP

    10 Goblet Squats 1.5/1p

    10 KBS

    10 Box Jumps 24/20

    200m Run

    I have been sick all week but it felt good today to loosin everything you.

  • Back Squat Workout

    Back Squats - 5 Across

    5@105
    5@125
    5@145
    5@165
    5@175
    3@195

    WOD:
    5 Rounds of:
    1 Minute Max Reps Double Unders
    1 Minute Rest
    30 Seconds Air Squats
    30 Seconds Rest

    max DU - 40
    Max squat - 25