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

  • Coe Workout

    10 Rounds:

    10 Thrusters (#95)
    10 ring push ups

  • Snatch/Snatch Pull/Front Squats and Met Con Workout

    WOD ---

    Snatch 3 x 10
    Snatch Pull 3 X 10
    Front Squats 5 x 3

    Ryan S. --- Snatch Pull 10 x 95, 10 x 115, 10 x 115
    Front Squat 3 x 135, 3 x 155, 3 x 155, 3 x 155, 3 x 175

    Denzil --- Snatch Pull 10 x 95, 10 x 95, 10 x 95
    Front Squat 3 x 115, 3 x 135, 3 x 135, 3 x 135, 3 x 155

    Ryan L. --- Snatch 10 x 95, 10 x 105, 10 x 115
    Snatch Pull 10 x 105, 10 x 135, 10 x 135
    Front Squat 3 x 165, 3 x 175, 3 x 185, 3 x 195, 2 x 205

    Aaron --- Snatch 2 x 5 (95), 2 x 5 (115)
    Front Squat 3 x 95, 3 x 135, 3 x 155, 3 x 165, 3 x 175

    Amy --- Snatch Pull 3 x 10 (75)
    Front Squat 5 x 3 (65)

    Met Con ---

    3 Rds for Time
    400 m run
    15 Burpees
    15 Toes to Bar
    15 Box Jumps 16'/24'

    Ryan S. --- 14:36
    Denzil --- 14:59
    Ryan L --- 15:34
    Aaron --- 19:05
    Amy --- 18:06
    Josh --- 20:04

  • 1/23 wod Workout

    7x2 deadlift (200) ran out of rounds!!

    3 rounds of:
    500m row
    max double unders*

    *double unders done for max reps while partner rows
    rnd 1- 34
    rnd 2- 47
    rnd 3- 37

  • Thruster, Pull, Run Workout

    Pre WOD:
    5x2 Thrusters (195)

    WOD:
    20 min AMRAP with a cap of 10 rounds
    -5 Thrusters (115/75)
    -10 Pullups
    -100m Sprint

    Finished 9 rounds + Thrusters in 20, finished at 21:30ish

  • Thruster, Pull, Run Workout

    Pre WOD:
    5x2 Thrusters

    WOD:
    20 min AMRAP
    -5 Thrusters (115/75)
    -10 Pullups
    -100m Sprint

  • Tough Mudder Training #3 Workout

    8 Mile Run
    2 x 4 mile loop road run
    100 Air Squats
    2 laps 40° Pool Swim
    4 rope climb
    100 Push Ups
    100 Walking Lunges

  • 5/3/1 Squat Day (Cycle 3 - Week 1) Workout

    5 x 200
    5 x 235
    10 x 265

    Assistance:
    3 x 10 Squat Good-mornings (185 lb.)

    • Still extremely sore from Saturday...

  • Skill and Strength Training 2 Workout

    Wednesday 25 January 2012

    Skill

    HSPU
    5 x 8sets
    1min Rest Between Sets

    Double Under
    2min AMRAP x 4sets
    1min Rest Between Sets

    Pull Up
    10 x 5sets
    1min Rest Between Sets

    Pistol Squat
    10 x 10sets
    1min Rest Between Sets

    Strength

    Overhead Squat 85%
    5 x 5

    Power Clean 85%
    5 x 5

    Push Press 85%
    5 x 5

    *Athletes may choose ONE or MORE from the above Skill and Strength Training to work on. Always bear in mind that more doesn't means better. =)

    Post Score :

  • Tag Team Cindy Workout

    WOD: “Tag Team Cindy”

    Teams of two must complete as many rounds as possible in 20 minutes of:
    5 Pull-Ups
    10 Push-Ups
    15 Squats

    Only one team member may be working at any given time. The resting partner must care for the team’s kettlebell, which may not touch the ground during the workout (you cannot sit down or kneel either). Choose the biggest kettlebell you can handle. Penalty for dropping kettlebell is 15 burpees each before carrying on.

    Paired up with Sarah for a great WOD... couldn't have made it to 25 rounds without her!
    We used a 53# KB.

  • Tabata This Workout

    Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations

    Score: 45