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

  • Run 30 Minutes Workout

    Run 30 minutes for distance

    3.23 miles

  • CF Santa Clara Workout

    In teams of two:
    Run 1mile (together)
    Then as soon as one of you returns perform
    20 KB Swings
    30 Double Unders
    3 Rounds each (only one person works at a time)

    Run 800m together
    Then as soon as one of you returns perform
    10 KB Swings
    20 Double Unders
    3 Rounds each

    Run 400m
    40 KB Swings
    60 Double Unders
    1 round each

    Used 12kg KB. Did combination of double unders and singles.
    Finished in about 34 min.

  • Fun Ladder Workout

    In front of a clock set for 15 minutes:
    1 minute of Squats
    2 minutes of Double-unders
    3 minutes of Push-ups
    4 minutes of Back extensions
    5 minutes of Pull-ups

    Post number for each exercise and total reps for 15 minutes to comments.

    52-74-64-74-65

  • 140127 Workout

    A
    7x3 hang squat clean 80kg

    B
    21-15-9
    hang squat clean 50kg
    box jumps

  • 1/27/14 Workout

    Group warm up, then

    4 Rounds- Using ONE kettlebell

    25 KB Deadlifts 2/1.5 MOD 1.25 (silver)

    20 KB Goblet squats

    15 KBS

    Time 20:52

  • CHIPPER Workout

    FOR TIME

    800M RUN
    40X WALL BALLS (20 POUND)
    35X KETTLEBELL SWINGS (24KG)
    30X ABMAT SITUPS
    20X BURPEES
    100X DUBLE UNDERS OR 200 SKIPS
    20X BURPEES
    30X ABMAT SITUPS
    35X KETTLEBELL SWINGS
    40X WALLBALLS
    800M RUN

    33.52

  • OPEN GYM Workout

    no class on, just mucking round for a while with the guys
    decided to do FRAN for the 1st time at 40KG

    11.42

    then we did the "bring sally up"" squating song with 30KG

    wasnt feeling very well coming into the box, couldve done alot better

  • Baseline Workout

    Row 500m
    40 air squats
    30 sit-ups
    20 push-ups
    10 pull ups

  • Gymnastics + weightlifting + strength Strength

    150 min
    Warm up for 20 min

    1.Gymnastics
    A. HS Walk practice for 15 min
    - 30 m

    B. BMU practice for 20 min
    - HTB 3 x 1
    - BMU 1 3 3 3 4

    C. BMU speed:
    Every 2 minutes for 4 rounds:
    20 s. ME Bar muscle ups
    - 4 4 4 4 reps
    - Total of 30 BMU

    2.Weightlifting
    A. Power snatch
    - Build to heavy set of 5 touch and go

    B. Every minute on the minute for 7 minutes:
    5 Power snatches @ 80% of A)
    - 35 kg

    3.Strength
    A. Back squat
    - 6 x 2 @ Same weight as last week
    - Rest 2-3 min
    6 x 2 x 80 kg

    4.Conditioning - not done

    5.Accessory - not done

  • 10:00 E.M.O.M Workout

    2x power clean (jerk on second)- 75 pounds

    50 situps= 1:42