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

  • Coleric Workout

    Baseline: ROM Drills. Every minute on the minute for 10 minutes: 1x suicide run (0m-5m-10m), 10x push up.

    Work capacity: 5 rounds: Max rep back squat (170#), max rep hand stand push up, rest 60 sec.
    6/7 - 6/6 - 6/7 - 4/4 - 4/4

    Durability: 30 minutes Cardio.
    3 rounds: 10x GHD sit up, 30sec/30sec side bridge, 10x slashers (30#), 10x reverse hypers.

  • WOD Workout

    Turkish Getups 75 of them at 10lbs
    Power clean 3 for 8 min EMOTM @65#

  • Arms and some Workout

    Chin Ups:
    - work:rest = 1:1
    - 10, 8, 6, 4. 2

    Standing Dumbbell Hammer Curls + Weighted Dip + Dip:
    - 10kg x 5 (each arm) + 0 + 5
    - 20kg x 10 + 40kg x 1 + 7
    - 22kg x 8, 14kg x 2 + 50kg x 1 + 7
    - 24kg x 6, 14kg x 4 + 60kg x 1 + 7
    - 26kg x 4, 14kg x 6 + 0+ 7

    Standing Arnie Curls + Weighted Dip:
    - 14kg x 10 (each arm) + 20kg x 10
    - 14kg x 10 + 15kg x 10
    - 14kg x 10 + 10kg x 10

    Standing Ezi Bar Curl + Seated Ezi Bar Tricep Press:
    - 20kg x 7 + 20kg x 7
    - 25kg x 7 + 20kg x 7
    - 30kg x 7 + 20kg x 7

    Dumbbell Hammer Curl (Palms in) + Tricep Cable Pull Down (single arm):
    - 12kg x 7 (each arm) + 6.25kg x 7 (each arm)
    - 12kg x 7 + 8.75kg x 7
    - 12kg x 7 + 11.25kg x 7

    5 rounds:
    - Row 200m + 14 alternating leg Pistol Squats + 7 Burpees

    In teams of 2:
    - one person running, whilst other does max work, when person finishes 200m run, swap
    - repeat until all work done
    - 100 x 24KB Swings
    - 100 x Push Ups
    - 100 x 9kg Med Ball Sit Ups

  • Deadlift/Chief Workout

    Deadlift
    5-5-5
    315

    "Chief"
    5rds, 3min on, 1min off
    3 Power Clean 135#
    6 Push Up
    9 Squat

    No scores taken

  • Mainsite WOD 6/5/12 Workout

    21-15-9
    50lb dumbbell squat clean
    HSPU

    Subbed 50lb dumbbell push press for HSPU

  • gslp 6/6 Workout

    warmup: 480m run, leg swings, pass throughs, box lunge
    burgener warmup for cleans 45#
    power cleans 100# 7set of singles
    bench warmup 45x6 65x6 85x4 115x2 135x1

    bench 140# 1x5 1x5 1x8

    deadlift warmup 65 85 115 135 145 165 185
    15# plate curls 2x20

    deadlift 195# 2x5 1x10

    shrugs 115# 2x25

  • Fight Gone 35 Workout

    “Fight Gone 35″

    35 Wall Ball (14 lbs @ 9 ft)

    35 Sumo DLHP’s or Clean HP’s (55 lbs)

    35 Box Jumps

    35 Push Press (55 lbs)

    35 Calories Rowed

  • WOD Workout

    Strict Press 5-5-5 at 58#
    Front Squat 5-5-5 @83#

  • Severest Workout

    With a partner, complete the following for time:

    500x double unders (1500 singles)
    400x air squats
    300x push ups
    200x sledge strikes
    100x pull ups.

    Only 1 person can be working at a time.

  • The Gauntlet... Workout

    Event 1 Deadlift Ladder 225,255,285,315,345,375,405 - Max 375
    Event 2 1 min per arm 53lbs kb snatch with 1 min of burpees Total 123
    Event 3A Farmers Carry 53lbs kb 5min as many laps as possible Laps 8.75 1st place
    Event 3B 95lbs barbell overhead lockout Last man standing Time 1:12
    Event 4 Team 4 person team carry 115lbs barbell 1/2 mile w/ 35lbs kb, 2 person on barbell at all times and other 2 people have to carry each other, barbell and kb never touch the ground, Then 1/2 mile run back Time 23:45