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

  • 3rft row, burpee, bj Workout

    3RFT:
    500m Row
    12 Burpees
    21 Box Jumps, 24/20

  • Off Day WOD Workout

    Warm up with pole routine

    3 sets of bicep curls
    3 sets of calf raises

    1 hour of yoga

  • 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!

  • TTP SPP 18.10.2016 S2 / week 2 Strength

    135 min
    WU for 15 min
    Skill: BMU practice for 10 min
    Progressions

    1.Strength
    A. Back squat – 4 x 5 @ 80 – 82 – 84 – 86% (start @ 80% 1RM, increase weight by 2% 1RM each set), rest 3 – 5 minutes between sets
    Note. Last set AMAP (As Many As Possible).

    B. Alternate
    B1. Strict press – 4 x 5 @ 80 – 82 – 84 – 86%, rest 2 minutes before B2
    29 30 30 7x31 kg
    B2. Bent over barbell row (supinated grip) – 4 x 5 @ AHAFA (as heavy as form allows), rest 2 minutes before B1
    45 45 45 10x45
    Note. Last set AMAP (As Many As Possible) on both movements.

    2.SPP (Conditioning)

    A. 3 rounds for time
    10 power snatches @ 75/52.5kg (165/115lbs) > 35 kg
    20 front rack walking lunges @ 75/52.5kg (165/115lbs) > 35 kg
    30 GHD sit ups
    Time cap. 15 minutes
    Result: 14.23
    173/185

    REST. 8 Minutes

    B. 4 rounds for time
    400m run
    21 KB swings @ 32/24kg (70/53lbs) > 16 kg
    12 (deficit) handstand push ups > abmat + 5 kg plates
    Time cap. 15 minutes
    Result: 3 + 30 m run
    167/179

    3.Cool down
    A. 5 minute assault bike or row, HR (Heart Rate) < 140
    B. Thoracic Flow

  • Angie Workout

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

  • 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.

  • BearFit - Farmer Fun Workout

    In groups of 3, Farmers walk 2 x 15kg sandbags for a total of 300m.
    3 movements:
    1) Farmers Walk
    2) Arnie Coils - 15kg Dumbells (Hammer Curl into Dumbell Thruster)
    3) Ring Dips

    Person A does max effort farmers walk with 15kg sandbag in each hand. When sandbags fall from grip, then Person A runs back to the base. Whilst Person A Farmers Walking, Person B is doing Arnie Coils and Person C is doing Ring Dips. Once Person A is back to base, everyone rotates stations - so Person C runs, picks up the sandbags and continues farmers walking until they drop them. During this time, Person A is doing Arnie Coils and Person B is doing Ring Dips. Rotate through each movement until sandbags have been farmers walked 300m.

  • Run Workout

    7.3 miles

  • Srey Nieng Workout

    3 rounds for time:
    -15 Hang Power Clean
    -15 Burpee - Pullups

    S'Ville

  • Autumn Tonic Workout

    “Autumn Tonic”
    5 Rounds For Time:
    30 Double Unders
    15 Ring Dips (Dip Bar)
    30 Meter Prowler Push (135)
    200 Meter Run