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

  • Pure Barre Workout

    Another fantastic class with Becky. Did pretzel and used the double band for thigh and seat work.

  • Brenton Workout

    "Brenton"

    Five rounds for time of:
    Bear crawl 100 feet
    Standing broad-jump, 100 feet

    Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
    M/ 38/ 134 lbs/ 5'-6"
    As Rx: wearing 20 lb vest
    9:01
    Good WOD
    I didn't really do the bear walk very fast at all... I should have pushed the pace a bit more.. it was SOOO HOT outside.. did this in the total sun on nice grass. I was able to do the broad jumps much longer/ better than I had anticipated. I did them in 5 plus 3 burpees, then again 5 plus 3 burpees then 3-4 broad jumps for about 7 feet per broad jump... I was very surprised.

    POST WOD:
    10 rounds of 30 secons on 30 seconds rest of DUs - had to do 40 DUs each time
    400 DUs in 5 minutes work and 5 mintues rest. Good Post WOD burn in the sun.

  • Deadlift Strength

    Deadlift

  • Ladder Workout

    Ladder For Time:
    -15 Push Up/1 Sit Up
    -14 Push Up/2 Sit Up
    -13 Push Up/3 Sit Up
    -12 Push Up/4 Sit Up
    ....
    - 1 Push Up/15 Sit Up

  • C2B Pullup/Burpee Couplet Workout

    Skill
    10 minutes of Free-Standing Handstand Practice
    Snatch + C&J
    3x5 Strict Tempo Weighted Pullups 10kg (60s rest) - (fast up, 5 second count on the descent)
    8x40m Sprints with a 20m turnaround (2 mins rest) - All done in about 7-8s.

    Strength
    2-2-1 Snatch
    40kg - 50kg - 60kg
    2-2-2-2-1 Clean
    40kg - 50kg - 60kg - 70kg - 80kg
    2-2-2-2-1 Push Jerk
    40kg - 50kg - 60kg - 70kg - 80kg (Split Jerk)
    5x5 Deadlifts
    100kg - 110kg - 120kg - 130kg - 140kg PR

    WOD
    Five rounds for time of:
    12 C2B Pullups
    12 Burpees
    Exactly 59 seconds faster than last time!

  • Bike for 100 mins Workout

    Biking outside for 100 mins (+23 degrees!)

  • Ducks vs Frogs Workout

    Find 3RM bench press with a pause between reps - #95

    12min AMRAP
    2 HSPU (Mod on box)
    4 deadlift (225/155#)
    6 T2B (mod on GHD)

    5 Minute Plank

    8 rounds + 3 Deadlifts

  • "Strongman" type work Workout

    warmup - 1 round of "Clovis" - 1.25 mile run with 19 burpee pullups

    3 x 3minutes of work with a 3 minute break between

    185# bar, back squat 1x
    walk to other side of gym
    backsquat 2x
    walk to other side of gym
    backsquat 3x

    etc.

    something like 7,6,5 is where i got on each one

    Cool down with 1.25 mile run

  • 3RFT: 400m Run, BS Workout

    BI: 5/3/1 BS Deload

    WOD:
    60 Unbroken DU's
    then:

    3RFT:
    400m run with 20# weighted vest
    20 BS (135/95)

    DU's tripped me up at the start...run at the house sucks with the hill...

  • High Volume Workout

    Snatch - went up to 145 but missed, backed down to 135 and got consistent
    Back Squat - to 3x1 singles at 285, 295, 305
    2x2 - 275

    8 - sprints to top speed

    Lots of swimming

    5x50s - 2x

    4x50 with back kicks between - increasing speed. Ended with a 40s 50m swim