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

  • Open Challenge Workout

    7 min AMRAP

    BURPEES

  • Annie Workout

    50/40/30/20/10
    Double unders sit-ups

    Abmat

  • Helen Workout

    STRENGTH
    3x5 overhead squats (40 kg) (3 mns b/t sets)

    WOD
    Helen
    3 rounds for time of:
    400m run
    21 kb swings (12 kg)
    12 pull ups

  • Death by.... Workout

    • Air Squats
    • Burpees 1 rep each in 1 minute 2 reps each in 1 minute 3 reps each in 1 minute... Until you cannot complete all the reps within the minute.

    (completed 10 rounds)

    No rest, right into:

    • Sit ups
    • Pull ups Same reps/time as above

    (completed 11 rounds)

  • Back Squat 1 RM Strength

    Back Squat 1 RM

  • EMOM Clean and Jerk - Week 1 Workout

    EMOM for 5 min each:

    185
    215
    240

    Clean pulls:
    3 x 275
    3 x 305
    3 x 315

  • 15 x 5 Workout

    Split Squat
    Piston Press 35DB
    Dips
    Bosu Squat

    and some
    heavy DB bench press

  • 9-26-12 Workout

    8 Minute AMRAP

    10 Pushups
    15 Snatches #75/55
    30 DU

    181 Reps = 3 rounds + 16 reps
    Rest few minutes

    33 Burpees:
    1:19
    Rest a few minutes

    75

    10 OHS
    20 SDHP
    10 Front Squat
    20 Push Press
    10 Back Squat
    6:12

    Had to make up for missing thursday and friday.

  • Cooper Test for the Trainees week 12 (senior class) Workout

    Cooper test consists of the following:

    Body fat composition, using the caliper on several parts of the body

    Max bench press 1 Rep

    Max Leg press 1 Rep

    Sit and Reach distance

    Max push up's until failure (can only rest in the plank position) 1 trainee did 158 very impressive, good form to.

    Max sit up's in 1 minute

    1.5 mile run

    The numbers get inputed into the computer with a formula for their overall. Based on weight and age. If they meet the criteria of over 80% in each category, they earn the right to carry their black baton. If not they continue to carry the bright orange baton.. They can challenge the area they fail after a couple of weeks. Out of 36 trainees 26 earned their black baton.

    I instructed and logged numbers. I ran back with them after their 1.5 run slow cadence run.. I was very impressed with some of the runners. The guidon did it in 8:04

  • death by Workout

    Air Squats
    - Burpees
    1 rep each in 1 minute
    2 reps each in 1 minute
    3 reps each in 1 minute...
    until you cannot ce all the reps within the min

    12 reps

    No rest, right into:

    9 reps

    rounds