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

  • Fran Workout

    21-15-9

    Thursetrs
    Pull Ups

  • Saturday Workout

    Field Conditioning
    2 Mile Warmup Run

    Followed By…

    7 Sets (On the 3:00):
    25 Yard Shuttle
    50 Yard Shuttle
    100 Yard Sprint

    Run from 0 yard line to 25, and back. 50 yard line, back. 100 yards to finish. Each set is 250m total.

    Conditioning
    5 Round For Time:
    200 Meter Wreck Bag Run (50/35)
    50′ Handstand Walk
    1 Round of “DT” (155/105)

    1 Round of “DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

    Assault Bike Conditioning
    Males: 27-24-21-18-15 Calories
    Females: 24-21-18-15-12 Calories

    Rest 1 Minute Between Each Set

  • Active recovery Workout

    Active Recovery Day
    45mins Continuous Flow

    AB 40/30 Cals
    20sec Ring Body Saw (10sec OUT and 10sec Back)
    Row 40/30 Cals (damper 1)
    6 KB Windmill/arm
    Run 600m
    20sec Single arm Active bar hang

    *Remember that active recovery is NOT about output. Flow means to allow the systems of the body to work without fatigue. Breathing, circulation, mental focus, all of these things can fill you up when performed consciously and not mindlessly.

  • 17112015 Workout

    4 Rounds

    Max. Pull on Rings Strict + Max. Rows Bumpers (40/20)

  • Deja Vu Workout

    Deja Vu

     

    Partner WOD:

     

    4 RFT

    10 tire flips

    25m farmers carry

    10 tire burpees

    100m backward run

    100m forward run

    10 tire burpees

    25m farmers carry

    10 tire flips

     

    Score: Time

  • 10/25/2012 Workout

    AMRAP unbroken:

    Standard Push-Ups x 20
    Suspension Rows x 30
    Bench Dips x 20
    Air Squats x 30
    Handstand Walk-Ups x 2
    Crunches x 100

  • 14.11.2017 Paula Workout

    EMOM 20
    1 min: row 12 cal
    2 min: max rope climbs
    results is total rope climbs

  • Front squat Strength

    Hatch week 4 day 2

  • 8-17-16 Workout

    400 M. Run Buy In

    8 Min AMRAP -
    1 x Ring Dip
    1 x Bench Press
    1 x Pull Up
    1 x Chin Up

    8 Min AMRAP -
    10 x Ring Row
    10 x Bench Press
    10 x Chin Up
    10 x Box Dip

    4 Min AMRAP
    Weighted Leg Raise
    Box Jump
    Weighted Abmat Sit Up
    Box Jump

  • Hike Workout

    Cucamonga Peak
    8,859′
    12 miles, round trip.
    Gain: 3800 feet.
    Time: About 7 hours