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

  • Diane Workout

    21-15-9
    Dead Lifts (Rx 225)
    Hand Stand Pushups

  • WOD 0.5 “Charles Town Team Buy In” Integrity's Revenge- Garage Games Workout

    For time: (12 minute cap)
    150 double-unders
    100 burpee box jumps (20in)
    150 double-unders

    One team member working at a time. Athletes MUST slap hands in transition of one athlete working to the other.

    SCORE IS TIME, or AS MANY REPS AS THE TEAM GOT THROUGH AT THE 12 MINUTE MARK. If any team fails to complete all reps before the time cap, the score is total reps completed. There are 400 total reps in the whole WOD.

    Team EarMuffs (TMFK & JFTB) completed 397 Reps! Tim started and did 100 DU's and then I did 50 DU's. We then did 6 sets of 10 burpee box jumps each then 7 each till we reached 100. Tim started the last DU's and we switched a few time till time was up... 3 du's short of completing WOD putting us in 28th place out of 37 teams

  • Hercules Workout

    5X5 Back Squat (135, 155, 185, 225, 245)
    5X5 Bench Press (135, 185, 205, 225, 245)
    5X5 Weighted Pull Up (20 lb)
    Tabata Crunch/ Sit Up

  • Bearfit - Bar mill Workout

    3 rounds for time:
    10 x 40kg Clean and Jerks
    10 x 40kg Back Squats
    10 x 7.5kg Windmills ( each arm)

  • Ski 10x500m Workout

    Ski 10x500m

    2 min rest between sets

  • hpc+pc Strength

    hpc+pc
    e 2 min

  • Keskiviikko 16.8 Workout

    Conditioning
    AMRAP 18:
    20 Deadlifts (225/155)
    10 Chest to Bar Pull-Ups
    20/15 Calorie Assault Bike
    10 Chest to Bar Pull-Ups

  • Warmup Workout

    3 Sets - Glute Activation
    10 Single Leg Banded Glute Bridge/leg
    10 Clamshell Side Planks (theraband around knees)
    30sec - 90 Degree KB Front Rack Squat Hold

  • Tire Flips Workout

    3 rounds:
    10 tire flips
    15 pushups w/feet on tire
    5 bleacher runs (run to top of bleachers and down equals 1 run)

    Subbed two flights of stairs up and down for 1 bleacher run

  • Wednesday 27th March Workout

    Skill: accumulate 3 mins in ring support and then each perform 1 min Me ring dips.

    Wod: in a 30 min window
    0-5 ME D-ball clean to over the shoulder@30/20
    5-10 ME cal ski
    10-15 ME DB step ups@22.5/15
    15-20 ME cal row
    20-25 ME alternating wall ball@9/6
    25-30 ME Press ups

    Wod: break how you like move fast!!