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

  • BearFit Sat Ses - Team Chipper Workout

    In a team of 5, complete the following, dividing work equally:
    - 200 x double unders
    - 200 x front 30kg sandbag squats
    - 200 x 24kg kettlebell swings
    - 200 x 24kg Kettlebell SDHP
    - 250m 30kg Barbell OH walk
    - 400m 20kg plate (in each hand) farmers walk (using pinch grip)

  • Tabata This Workout

    Tabata intervals:

    Squats
    Row
    Pullups
    Situps
    Pushups

    Record lowest number of reps/calories & total

    14-6-6-14-8

  • Run Workout

    5.5 miles (Merrifield 6 mile)

  • Legs Stuff Workout

    Back Squat (slow and strict):
    - 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x5, 70kg x 5, 80kg x 5

    Back Squat (using catch bars, starting from squat position and standing up - no momentum allowed for each lift):
    - 60kg x 5, 70kg x 5, 80kg x 5

    Deadlift Holds (palms facing inward):
    - 100kg x 30secs x 3

    Pistol Squats:
    - 5 each leg

    Pistol Dumbell Thrusters:
    - 5kg dumbells x 5 each leg
    - 10kg dumbells x 5 each leg

    Pistol Squat with lateral jump over barbell landing on same leg (pistol squat, jump over bar, pistol squat, jump over bar back to starting position = 1 rep)
    5 reps each leg

    Hamstring Curl Machine:
    - 26kg x 7 + 3 top half + 3 bottom half (each leg)
    - 21.5kg x 7 + 5 + 5
    - 19kg x 7 + 7 + 7

    Exercise bike ride to warm down

  • 10 min EMOM Workout

    high hang clean+hang clean+clean @ 80kg

    every minute on the minute for 10min

  • Modified Crossfit Games 2011 WOD7 Workout

    For Time

    3 rounds

    30 Double Under
    10 Overhead Squat (@60/40)
    10 HandStand Push Up
    88m Farmers Carry @2x32

    Scaled HSPU for pikes off tyre

  • Modified Crossfit Games 2011 WOD7 Workout

    For Time

    3 rounds

    30 Double Under (90 skips)
    10 Overhead Squat @40
    10 HandStand Push Up
    88m Farmers Carry @2x32

    Scaled HSPU for pikes off tyre

  • Fran Workout

    for Time:
    21-15-9
    -Thruster (95/65)
    -Pull Up

    First workout in over a week and hit up the 5:30am class!

  • Max Rep: Thrusters & Pull Ups Workout

    5rds
    2/3 Bodyweight Thrusters (140#)
    Pullups
    Max Reps. Untimed.

    10,8,6,7,6
    16,15,15,12,12

  • Cindy Lou Who Workout

    Warm Up:
    100 Single Jump Ropes
    Work a Weakness (I did sit ups for a while)

    Mobility:
    PVC Pass through
    Shoulders on Bands
    Pain Ball on Feet

    MetCon:
    Cindy-Lou-Who
    20 Minute AMRAP
    5 Pull Ups
    10 Push Ups
    5 Squats at 135 LBS

    Result:
    14 rounds (plus pull ups, squats and 4 push ups)