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

  • Gymnastics + conditioning Workout

    155 min
    Warm up for 20 min

    1.MU
    - Drills
    - 10x1

    2.BCTB
    - BFLY x 30
    - BCTB x 25 (singles)

    3.Conditioning
    For time - partioned anyhow:
    80 cal Row
    100 Chest to bar > 60 TTB
    120 Wall ball
    Done as 10 rnds of:
    6 TTB
    12 wall ball
    10 cal row
    Time: 19.11
    All sets UB

    4.Cool down
    10 min easy bike

  • WOD Workout

    I was by myself, trying to get back into the swing of things. I think I did:

    30 kettlebell (45 lbs)
    30 hand release push-up
    6 pull-ups
    20 kettlebell
    20 push-up
    6 pull-ups
    15 overhead squat (45 lbs)
    5 pull-ups

    something like that

  • 8/21/13 Metcon 1(BJ,KB thrust,S2O,DUs,WLunges) & Metcon 2(Row,SU,DU) Workout

    Metcon 1;

    1 Rnd: 20 Over the Box Box Jumps, 30 KB thrusters (35lbs), 30 Shld 2 OH (115lbs), 50 DUs, 25yd Walking Lunges (25lbs overhead)

    Time - 10:45

    Metcon 2:

    500m row, 50, Situps, 50 DUs, 400m, 40, 40, 300m, 30, 30, 200m, 20, 20, 100m, 10,10

    Time - 18:20

  • Potpourri for Time, Alex Workout

    3 Rounds
    Three shuttle runs
    Complex of 3: hang clean, front squat, thrusters (95lbs)
    DB bench x8 (50lbs)
    12 PVC Hollow rockers
    30 sec rest

    Then

    9-7-5

    Deadlifts
    Bar facing burpees
    Pull ups
    45 second rest

  • Front Box Squat Strength

    4x3 Front Box Squat
    - Go by feel
    - Rest 2min btw sets.

  • Weightlifting strength Strength

    • 10 Min EMOM of:
    BB Clean & Jerk 1 rep
    Parti @ 65-70% 1RM e aggiungi carico by feeling se vuoi.

  • 1 mile run + 20 Rep Back Squat Max Workout

    For time:
    1 Mile Run (road run, at the box)

    Then:
    20 Rep Back Squat Max
    For this workout of the day, you need to rep 20 back squats with your maximum weight. However, take note that you HAVE to complete the 20 reps in a single attempt. If you rack the bar the set doesn't count – make sure you are executing proper back squats for each and every rep you’re getting below parallel. You can make as many attempts as the time in class allows.

    result: 1 mile - 7:25

    20-rep max: 185

  • B Back Squat Waves (Week 1/2) Workout

    Set 1: 4 Reps 78%
    Set 2: 3 Reps 84%
    Set 3: 2 Reps 90%
    3 Minutes Rest
    Set 4: 4 Reps 84%
    Set 5: 3 Reps 90%
    Set 6: 2 Reps 96%
    3 Minutes Rest
    Set 7: 4 Reps 90%
    Set 8: 3 Reps 96%
    Set 9: 2 Reps 102%

  • Europa War Games Workout

    WOD #1 - finished 30 Thrusters @ 115 with a group of 3 other folks

    Our time as a team was 6:21

    WOD #2

    10 T2B, 10 HR Burpee for 10 minutes

    finished something like 3.5 rounds

    Score as a team was 425

  • 0600 CF Undisclosed Day 52 - Weighted Run Workout

    Run 1 Mile with a 45# KB. Every 2 minutes, stop and perform 10 overhead presses.

    Kettlebell was extremely awkward. Putting it on top of one shoulder straight up was working the best. Would always get into a good pace then the presses would come in and just ruin everything. Shoulders would be burning after the presses and it was hard to get comfortable with the weight each time.

    My left knee hasn't been bothering me while I'm working out, but a few hours after it feels tight. On the inside towards the back.