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

  • Death by 10m Sprints Workout

    Warmup
    5-4-3-2-1
    KB swings
    Med Ball Cleans
    Step Ups

    Part A
    3xMax Reps Pullups
    20/12/10

    Part B
    Death by 10m Sprints
    1st minute - 10m sprint
    2nd minute - 2x10m sprints
    keep going until cannot finish prescribed number of 10m sprints within the minute.
    score was 16 rounds + 16 reps

  • A Ball Workout

    8 Minutes:
    -800 Meter Run
    With Time Remaining AMRAP:
    - Medicine Ball Squat Clean Wall Ball Shot (14)

    Post WOD:
    -Accumulate:
    3 minute plank
    1 minute L-Sit

    I used a 14 pound medicine ball.
    Unable to to L-Sit. Did a 1 minute tricep exercise.

  • Squat Clean Thruster WOD Workout

    3 Rounds for time:

  • SWOD 12-31-11 Workout

    Strength WOD

    1) Bench Press 3-3-3-3-3
    Completed with 225 lbs

    2) Back Squat 3-3-3-3-3
    Completed with 315 lbs

    3) Sumo Deadlifts 3-3-3-3-3
    Completed with 405 lbs

  • 21/15/9 Games WOD 5 Workout

    Three minutes to complete 6x10m shuttle runs (up and back =2) some part of your body must touch the ground beyond the line of your marker. In the remaining time, complete as many burpee/deck squats as possible.

    Once the 3 minutes is up, your next 3 minutes begins immediately. You have these 3 minutes to complete 12x10m shuttle runs. In the remainder of the time, complete as many burpee/deck squats as possible.

    Repeat (adding six shuttles in every three minute block) until you are not able to complete 1 rep of the burpee/deck squat following the shuttle runs.

    To qualify to continue to the next 3 minute block, you must complete at least one rep in the previous block..

    The standard for the burpee/deck squat is to begin standing. Drop to the ground so your chest hits the floor. Return to your feet and jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head. Upon landing, roll back onto your back until your shoulder blades hit the ground. From this position, return to your feet and jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head.

    Your score is the total number of rounds completed multiplied by the total number of reps completed over all rounds.

  • Bit of Everything Workout

    Bear Complex Warm Up - 20kg bar, few rounds

    Bench Press:
    10,9,8,7,6,5,4,3,2,1 of BW bench press...rest: work ratio = 3:1
    BW = 87.5kg....RX'd and didn't have to break it up - yyyeeeewwww!
    immediately followed by:
    Push Up pyramid: 2 people, one doing push ups, other holding straight arm plank...repeat up and back down the pyramid
    1,2,3,4,5,4,3,2,1

    Inlcine Bench Press: 3 secs down and 3 secs up
    In close grip = 40kg x 7 immediately followed by
    wide grip = 40kg x 5

    Towel Chin Ups + Towel to normal chin ups

  • Bearfit Sat Ses Workout

    Tour de Haven to Warm Up - 10mins

    In Teams of Two, share work evenly:
    - 40 x 50kg Clean & Jerk
    - 100m x 50kg OH Barbell Walk
    - 60 x 50kg Deadlift
    - 100m Barbell Shoulder Carry (one person on each end of barbell) + 20 shoulder presses (whilst both holding barbell) every 25m
    - 60 x 32kg Kettlebell Swings
    - 100m lunge
    - 40 x Burpee to Inverted Burpee
    - 100m run (each person)
    - 40 x 24kg Kettlebell Taters
    - 400m run (each person)

    Fight Gone Bad (90sec intervals), in teams of 2, 2 rounds:
    - 10 x ring push ups, whilst other does max shoulder touches
    - 10 x double Unders, whilst other does squat jumps
    - 5 x 20kg kettlebell snatch (each arm) + 5 x 20kg kettlebell SDHP
    - 7 x 7.5kg windmills (each side) + 7 situps
    - rest

  • 2012: The Year of the Double Under Workout

    Well … if it’s not the year of the double under, it was certainly a double undery start to 2012!

    Warm Up:
    Wish Everyone a Happy New Year
    Do a Few Jump Ropes
    Chat about the weekend
    Maybe throw in a Push Up
    Try to find a warm spot in the gym
    Squat (singular)

    Mobility:
    Stretch some stuff

    MetCon:
    200 Double Unders
    100 Burpees
    50 Thrusters (65/45 LBs)
    25 Dead Lifts (225/135 LBs)

    Not surprisingly, it was a fairly small group this morning, but, bigger than I thought. Lots of fun … and what better way to break in the new year with a little WOD?

  • Freaking Doublers Workout

    Love them doublers … especially a day after spending many many hours on a school bus on Friday and Saturday!

    Warm Up:
    15 minute AMWAP (as many words as possible … we were all chatty and not really warming up!)

    Mobility:
    It’s Sunday … just stretch something!

    MetCon:
    5 Forward Rolls
    10 Power Snatches (95 LBs)
    20 Wall Balls (30 LBs)
    40 Leg Levers
    80 Double Effing Unders
    160 Russian Kettle Bell Swings (70 LBs)

    I have a new rope … one of those rage against the machine ones. It’s much more sensitive to the swing speed and direction, so it’s forcing me to really focus on my wrist movements. As a result, the double unders are still a ways off but they’re coming along now.

  • Dead Lifts Get Me Every Time Workout

    I don’t know what it is but every time I walk into the box and see dead lifts on the board I think, “Right on. This is going to be an easy one.” And it never is … WTF am I always thinking?!?

    Warm Up:
    2x
    10 Kettle Bell Swings
    10 Kettle Bell Presses
    10 Kettle Bell One Arm Swings

    Mobility:
    Pain ball on shoulders
    Pain ball on feet

    MetCon:
    21-15-9
    Dead Lifts (225 LBs)
    Box Jumps