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

  • Happy Thanksgiving Workout

    Happy Thanksgiving!!!

    Black Friday schedule
    5:15 am class cancelled
    5 pm class cancelled

    12:15 pm ENDURANCE resume/ option to do regular workout ok
    4 pm regular class resume

  • Mt. Baden-Powell Hike Workout

    9407'.

    2800' gain in 4 miles. 4 miles back down.

    2 hours, 43 minutes

  • Hoopla Workout

    Pre-WOD:
    Work Up to a heavy set of 3 O/H Squats

    WOD - 10 Minute AMRAP:
    - 3 Muscle Ups (3 Pull Ups/3 Ring Dips)
    - 6 O/H Squats (#125/85)
    - 9 Box Jumps

    First time working OH Squats this year since being hit with xmas flu & gout attack. No excuses :) did my best and happy to get back to the movement. For sure on my "master this" list in regards to this movement. Good crew in class, great coaching as always!

  • Cleans Workout

    45#x10
    55#x10
    65#x10
    75#x10
    95#x10
    105#x10
    115#x10
    125#x10

  • "Buy, Buy, Buy” Workout

    3 x AMRAP 5:00, resting 5:00 between:

    50/35 Calorie Row “Buy in”, into AMRAP:
    30 Double-Unders, 15 Front Squats (95/65)

    40/30 Calorie Row “Buy in”, into AMRAP:
    30 Double-Unders, 10 Front Squats (135/95)

    30/25 Calorie Row “Buy in”, into AMRAP:
    30 Double-Unders, 5 Front Squats (165/115)

    KILOS
    1st Weight – 43/29
    2nd Weight – 61/43
    3rd Weight – 75/52

  • Muscle & Power, CORE strength Strength

    4 sets of:
    4 Tempo Front squats (slow down, stop, fast up)
    max L-hold in rings
    Rest

  • September Testing Workout

    Bench Press 5 rep max (bar must touch chest)
    Deadlift 5 rep max
    *3 attempts on both bench and deadlift
    Tripple Hop (3 consecutive broad jumps; measure total distance; both feet must leave ground at the same time)
    *3 attempts
    Beep Test

  • 24112015 Workout

    AMRAP 10'

    15 Ktb Snatch (24/16)
    15 Ktb Snatch (24/16)
    30 Burpees

  • 20151026 WoD#3 Workout

    "100 Front Racked Kettlebell Walking Lunge Steps (24/16 kg)
    *Start the workout by performing 5 burpees.
    **Perform 5 burpees every minute. "

  • 20151026 WoD#2 Workout

    "40x handstand push up (strict)
    40x deadlifts (100/70)
    40x handstand push ups (Kipping)

    *If HSPU are a major weakness for you, then cut the reps down to 20 for both strict and kipping. "