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 - Lunge for Fun Workout

    In groups of 3, Lunge with a 30kg sandbag on shoulders for a total of 300m.
    3 movements:
    1) Lunge
    2) Dumbell Swing - 15kg
    3) Toes through Rings

    Person A does max effort lunge with 30kg sandbag on shoulders. When Person A can't lunge anymore, then Person A drops the sandbag and runs back to the base. Whilst Person A lunging, Person B is doing Dumbell Swings and Person C is doing Toes Through Rings. Once Person A is back to base, everyone rotates stations - so Person C runs, picks up the sandbag and continues lunging for max effort. During this time, Person A is doing Dumbell Swings and Person B is doing Toes Through Rings. Rotate through each movement until sandbag has been lunged 300m.

  • Angie Workout

    25 Pull Ups (green band)
    30 push ups
    70 sit ups
    100 squats

  • Mr. Joshua Workout

    Five rounds for time of...

    Run 400 meters
    30 Glute-ham sit-ups
    15 Deadlifts, (250/150)

    We weren't exactly sure on the Rx'd weight for women, so another gal and I went up to 173 on the DLs. Felt great!

  • Off Day WOD Workout

    Warm up with pole routine

    3 sets of bicep curls
    3 sets of calf raises

    1 hour of yoga

  • Danielle's punishment Workout

    10-9-8-7-6-5-4-3-2-1
    Deadlifts @80kg (120kg/80kg)
    HOG Pushups
    Du's x3

  • Run Workout

    Run 2 miles

    (mile1)
    - 1200m Run
    - 400M Walk
    (mile2)
    - 400M Run
    - 400M Walk
    - 400M Run
    - 400M Walk

  • Row / Squat Workout

    For Time - Row Set then Hack Squat Set

    Row: 1000M / 750M / 500M (rest 60sec between sets) (Time: 10:04)
    1000M - 4:22
    750M - 3:29
    500M - 2:13

    Hack Squat 9 / 15 / 21 (time: 5:53)
    9 x 160
    15 x 120
    21 x 100

  • Hill Sprints (treadmill) Workout

    Hill Sprints on the Treadmill

    6 x 30sec sprints

    avg incline of 8-9 with speed of 8-9mph

  • Run Workout

    Run 2 Mile
    (Mile 1)
    - Sprint 400M
    - Jog 400M
    - Sprint 400M
    - Jog 400M
    (Mile 2)
    - Sprint 400M
    - Jog 400M
    - Sprint 400M
    - Jog 400M

  • ME: Sumo Deadlift Workout

    Strength:
    Max Effort: Sumo Deadlift

    135 x 3
    225 x 3
    315 x 1
    335 x 1
    345 x fail (could not break off ground)