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

  • Saturday Roncy Workout

    WARM UP
    hip firehydrants 2 mins
    hip openers 2 mins
    Butterfly chest opener 1 mins
    Athletic warm up
    5 mins

    Find your partner. Pick your stations. Switch. Join. CONQUER.

    6 BY 6 (35lbs - 95lbs) 8 mins
    6 Front Rack SQ
    6/ Front Rack Alt Rev Lunge
    6 Pendlay Row
    200 m SKI OR ROW
    X 5 Rounds (for time)
    Only combined LBS from Front SQ & Rev Lunges count for total lbs
    Ie. [(65X12) X 5] = 3900 Result

    2 mins off

    KB & B special 8 mins
    20 KB swing
    20 Burpee
    0.12 Curve (200m)
    X 5 ROUNDS (for time)
    only combined lbs from KB swing counts
    Ie. [(45X20)X5] = 4500

    2 mins off

    One circuit to rule them all, one trainer to find them, One circuit to bring them all and in the sweatiness bind them
    YGIG format // Use same weights as in you 6X6 8 mins
    P1 RUN/ROW/SKI max distance
    P2 complete
    15 BB DL
    15 BB Sq Jump
    15 BB ab roll out
    SWITCH
    Total Distance from all machines

    2 mins off

    RESULT = Combined numbers from 6X6, KB&B & THE CIRCUIT
    Ie. (P1 3900 + P2 3900 + P1 4500 + 4500 + P1&2 2000m = 18,800)

  • WOD 10/28/11 Workout

    2 Rounds for Time:
    50 Burpees
    40 Sit-Ups
    30 Pull-Ups
    20 Box Jumps (24")
    10 KB Swings (70#)

  • NTSE WOD 10/31/11 Workout

    5 Rounds
    400m Run
    25 Sit-Ups
    25 Double Unders

  • 11-1-11 Workout

    15 DL #225/185/150
    15 KB Swing #53/35
    800M Run

    15 DL #225/185/150
    15 KB Swing #53/35
    50 Double Unders

    15 DL #225/185/150
    15 KB Swing #53/35
    800M Row

    DL #235 KB #80

  • Diane Workout

    For Time
    21-15-9

    Dead Lifts (Rx 225)
    Hand Stand Pushups

    Post WOD:
    Tabata Situp - got to 100 situps in 94 seconds

  • Daniel Workout

    for Time:

    -50 Pull Up
    -400 Meter Run
    -21 Thruster (95/65)
    -800 Meter Run
    -21 Thruster
    -400 Meter Run
    -50 Pull up

  • 11.1.11 Happy Birthday TMFK!! Workout

    Shoulder Press 3-3-3-3-3

    155 SP, PR!

    Then,

    12 min AMRAP

    5 Push Press 115

    7 Kettlebell SDHP 1.5

    12 Squats

    12+1/3

    Whew, this was a quad-burner!

  • 11.1.11 Workout

    12 min AMRAP
    5 Burpees
    10 Pushup
    15 Squats

  • 666 WOD Workout

    400 m Run
    30 Squats
    100 m Waiter Carry Rt. Arm (55lb. KB)
    30 Pushups
    100 m Waiter Carry Lt. Arm
    30 Hollow Rocks
    100 m Waiter Carry Rt. Arm
    30 Jumping Lunges
    100 m Waiter Carry Lt. Arm
    30 Burpees

    2 Rounds

  • Weighted Tabata Workout

    Tabata at 6 stations

    Bench (140)
    K2E (BW)
    Deadlift (170)
    Curls (65)
    Dips (BW)
    Rope pull downs (N/A)

    1 minute rest between stations