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

  • Starting Strenght Workout A Workout

    Day 5
    For each exercise, all sets should be done with the same weight.
    If you done 5 reps -> +2,5 kg

    Back Squats 3 sets x 5 reps
    5-5-5 -> 75.0 kg

    Bench Press 3 sets x 5 reps
    5-5-5 -> 45.0 kg

    Deadlift 1 set x 5 reps
    5 -> 80.0 kg

    ready for +2,5kg

  • 45-60min running and summit attack Workout

    45-60min running combined with Summit attack exercise

    Why: Helps you regain your flat-ground pace more quickly as you near the crest of a hill.

    How: Use long strides as a cue to open up your stride and accelerate as you approach the top of a hill. To practice this transition, especially when you’re tired, find a hill with relative steep ascend. Run hard to the top, then lengthen your stride and accelerate for 15 seconds to ingrain the quick transition. Jog down for recovery. Repeat 6 to 10 times.

  • Burpee Challenge Day 8 Workout

    Day 8 = 8 Burpees

  • We Still Metcon? - FCSC Workout

    20:00 AMRAP Ladder
    1 rep for the 1st round, 2 reps for the 2nd round, 3 reps for the 3rd round, and so on...

    Pullups
    Pushups
    Wallballs

    Then,

    Prowler @ 250lbs 100 ft with 15 second rest for 6 rounds

  • "Off" Day Workout

    Warm Up:
    Drink 2 beers @ The Ginger Man: Rx - Hefeweizens
    Drink 2 margaritas @ Taco Diner: Rx - Mambo Taxis
    Eat Mexican Food @ Taco Diner: Rx - Brisket Tacos, Avacado & Rice
    Eat Paciugo: Rx - "Medio" - 4 flavors - Turtle, chocolate, coconut, & Wedding Cake

    Workout:

    Jog to your local track

    2 miles of sprints on a track

    Sprint the 100 yards(length of the football field) and walk the corners.

    Do this 16 times

    Jog home

    Cool Down: "Midline" work
    Vomit. Profusely. (Not Really, don't do this)

  • Exertion Workout

    5 X 3 Dead Lift (135,155, 185, 205, 235, 255)
    5 X 3 Bench Press (135,155,165,175... Burn out at 135 12 reps))

    Optional: With a Partner

    5 Minute Cap
    -10,9,8,7,6,5,4,3,2,1
    Floor Press (135)
    Windshield Wiper

    5 Minute Cap
    -10,9,8,7,6,5,4,3,2,1
    Dead Lift (95)
    Roll Out

  • THURSDAY'S F.O.D 20120412 Workout

    5 Rounds of:

    (Each round for time)

    200m Sprint
    15 DB Clean
    15 Push ups
    5 Combo

  • THURSDAY'S F.O.D 20120412 Workout

    5 Rounds of:

    (Each round for time)

    200m Sprint
    15 DB Clean
    15 Push ups
    5 Combo

  • A. Hspu strength Workout

    E1.5MOM x 5
    6 low parallet shspu

  • Black Ops Friday Workout

    Warmup - Burpee shuttle (single burpee, jog across gym floor, single burpee) x 10
    Mobility
    Wall walks 4 minutes (handstand practice)
    double under tabata 3 burpee penalty when rope makes you stop ( I had 21 burpees to do after 4 minutes)
    WOD

    800 mtrs
    15 boxjump
    15 kettlebell swing @ 24kg
    15 boxjump
    15 kettlebell swing @ 24kg
    15 boxjump
    15 kettlebell swing @ 24kg
    800 mtrs

    Finisher
    plank hold for 30-60 seconds
    knees to elbows cycle crunches