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

  • Row/Dead/Box Workout

    1000M row buy in

  • Wednesday 9th January Workout

    Wednesday
    wod: in partners
    1A:-8 Mins to get a 3rm bench

    1B:-8 mins to complete a 1 mile run

    1C:-8 mins Me cal bike

    1D:-8 mins Me cal ski
    *2 mins rest after each station

    Wod: partner Wednesday, grab a partner and go as heavy , hard and fast as possible!!

  • Partner WOD Workout

    Partner Rows while the other does a body weight workout:

    3 rounds of 4 minute row for calories
    3 rounds of:
    as many reps as possible within 1 minute
    Push ups
    Situps
    Lunges
    Burpees

  • 2-21-14 Metcon (Back Sq, BP, Hng Cln, GHDs, Dubs) Workout

    Metcon:

    3Rnds : 5 Bk Sqs (275lbs), 30 DUs, 10 GHDs, 5 Bench Press (205lbs), 30Dus, 10 GHDs, 5 Hang Cleans (185lbs), 30 DUs

  • Track (Hurdles, Running) Workout

    Track & Field
    5 Laps of the Infield + Dynamic Stretching (Warm-up)
    18x6 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
    6x4 Hurdles 3-step (0.84mx2, 0.91mx2, 1.00mx2)
    2x60m Strides
    2x300m Runs at 54 and 57 seconds (5 mins rest)
    3x10 Russian Twists (10kg)
    1 Lap of the Infield + Static Stretching + Foam Rolling (Cooldown)

  • move Workout

    100 KB Swing in 5 sets of 20 @ 50#

    5x - 5 Strict, Neutral Grip Pull-Up, 5 Dip, 5 Push-Up Rest 30s between

    7x - Sled push, 1 @ 3 plate, 6 @ 4 plate

    1 mile - 18 lap course, walk 4, Interval Fast 1, Jog 1 through 17, walk 18 - 12ish minutes?

  • 5x5 Workout

    5x5 Front Squat @ 230

    5x5 Strict Press @ 140

    4x - 10 Jack-Knives, 10 HeadCutter/Halo's @ 30#, 10 Bag Swings @ 15#

    5x - 5 Strict, Neutral Grip Pull-Up, 5 Dip, 5 Push-Up Rest 30s between

    2x10 Back Extensions

  • Day 39 Workout

    Accumulate 2 minutes in L-sit hanging from pull-up bar

    then,

    Accumulate 2 minutes in superman hold

    then,

    “Death by Thrusters”

    rd 8 + 4 (95#)

  • Hockey Gold Workout

    During the gold medal hockey game:

    • Foam roll the whole game
    • 5 pushups each whistle

  • Comp WOD Workout

    1. Tabata
      K2E
      Box step-ups
      Row
      S2O @ 80#

    2. EMOMx15
      First 5 minutes: 4 Power Snatches - No TnG, work good position off the floor
      Second 5 minutes: 2 Power Snatches (no TnG) + 2 TnG Power Snatches - maintain good positioning
      Final 5 minutes: 4 TnG Power Snatches - make 'em pretty.

    3. Run 5k