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

  • 17_10_2016 Workout

    In teams of 2 complete as many rounds as possible in 30 minutes:

    180 m run
    15 goblet squats 16/24 kg
    15 ground to overhead 25/40 kg
    25 sit-ups
    180 m run

    One athlete working at the one time.

    Athletes complete rounds alternating.

  • Yardwork + active recovery with family - hike and swimming at Y Workout

    I wanted to get a workout in this weekend, but in all honesty not at the price of not doing all the fun, active stuff we did this weekend, plus the yardwork was some decent sweat work.
    Mowing and bagging a ton of leaves was some good early sweat work.
    Nice relatively short hike at Cat Mountain with family, probably about 4 miles total. Great hike and beautiful at the top. Only about 30 minutes away.
    Post hike the kids and I went to the Y and we swam for about an hour.
    Then grilling and chilling together.
    Great weekend and great day.

  • "Filthy Fifty" Workout

    50 Box jumps
    50 Pull-ups
    50 Kettlebell swings
    50 steps walking lunge
    50 Knees to elbows
    50 Push press
    50 Back extensions
    50 Wall ball shots
    50 Burpees
    50 Double unders

  • 5 rounds of Triplet of: Ring Pushups in all 3 types x 12, Back Extensionx10 w/ 25 lb plate, T2B x 14 Workout

    5 rounds of Triplet:
    Ring Pushups x 12 (lateral each armx2, front extension x 2 each arm, deep pushup x 2)
    Back Extensionsx10 (with 25 lb plate)
    T2B x 14 (no kip)

  • CORE FRIDAY Workout

    15 stations for quality 1min ON / 30 sec OFF:
    - Plank hold.
    - Hollow rocks.
    - GHD Back extensions.
    - Sit-ups.
    - Roll down.
    - Front-rear legs with fitball.
    - Lay up - 1 leg up.
    - Circles with med ball.
    - Superman 1-2.
    - Lateral plank hold with leg and arm up.
    - L-sit.
    - Back extensions.
    - Superman 2-1.
    - Lateral plank hold with the other leg and arm up.
    - Toes to bar.

  • Mökkitreeni Workout

    10min lämmöt kyykkyi, burpeit, mobbailua, punnerruksia, 500m juoksua yms

    Kb tekniikkaa:
    Turkish get up 2x3 käsi 32kg
    Windmill 2x5 käsi 32kg

    Kb swings with arm switch 2x20/vuorokäsin

    2kierrosta rennosti
    lepo 2min kierrosten välillä
    30x sumo dl high pull 32kg
    30x tempausta 45lbs käsipainolla riipusta
    30x burpee
    30x normi swingi katselinjaan 32kg
    500m juoksu
    30x airsquat
    1: 10:52
    2: 12:00
    Syke ei pysynyt kurissa niin rauhoitin tahtia.

  • Obstacle Double amrap Workout

    7' AMRAP
    21 push-ups with hand release
    Climb over the wall (we don’t have a wall so we’ll use a 2 Row of boxes – 2 deep! and be careful – Mat will supervise this and scale accordingly)
    21 overhead squats (42.5kg/30kg)
    Climb back over the wall.
    REST 5'
    7' AMRAP
    21 KTE
    Climb over the wall (we don’t have a wall so we’ll use 2 Row of boxes – 2 deep! and be careful – Mat will supervise this and scale accordingly)
    Climb back over the wall.
    21 SHTOH

  • Invictus October 18 2014 Strength

    Total 90 min
    5 min row
    Skillwork: MU practice for 15 min
    2 sets of: 7 HSPU, 5 OHS, 10 lunges, 10 partner burpee
    A.
    Every two minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 5 reps @ 55%
    *Set 2 – 5 reps @ 65%
    *Set 3 – 3 reps @ 75%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 2 reps @ 90%
    B.
    Every two minutes, for 6 minutes (3 sets):
    Back Squat x 5 reps @ 85%
    C.
    Complete rounds of 9, 7 and 5 reps for time of:
    Muscle-Ups > ring dips
    Cleans (225/155 lbs)= 70 kg > 55 kg
    (power or full cleans are fine)

  • Dallas Colleyville Workout

    Alkutreeni:

    EMOM for 15 Mins: 1 tempauskyykystä+ 1 OHS (valakyykky)

    Tein skaalaten raa'an rinnallevedon ja kaksi valakyykkyä.

    WOD:
    Dippi - 5 reps sinisellä aika ohuella kumpparilla
    Rinnalleveto - 10 reps - 95 lbs/65 lbs/30kg
    DU - 20 reps
    Aika: 9,23

  • Invictus October 13 2014 Strength

    Total 105 min
    Skillwork: HS/HSW practice for 5 min
    3 min row, dynamic warm up
    15 box jumps 20-30"
    Skillwork: HSPU practice for 15 min:
    7 x abmat, 2 x 3 abmat + 10 kg plates, 4 x 2 - 1 abmat + 15 kg plates

    A.
    Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
    Minute 1 – Snatch Balance x 1 rep
    Minute 2 – Hang Snatch x 1 rep
    Minute 3 – Snatch x 1 rep
    Perform all movements at 80-85% of your 1-RM Snatch.
    35 35 37.5 37.5 40 40 40 :)

    B.
    Every two minutes, for 12 minutes (6 sets) of:
    Strict Shoulder Press x 3 reps @ 88-92%

    C.
    Complete as many rounds and reps as possible in 8 minutes of:
    2,2,4,4,6,6,8,8...
    Ring Dips w/Pause @ 1112 > no tempo
    (stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
    Overhead Reverse Lunges (155/105 – barbell starts on the ground) = 47 kg > 40 kg
    Results: 8 + 2 = 42 reps

    D.
    Three sets of:
    Glute-Ham Raises x 8 reps @ 3011 > not done
    Rest as needed
    Single-Arm DB Row x 8 reps each @ 2111 > not done
    Rest as needed
    Strict Toes to Bar x 8 reps @ 3110
    8,8,8
    Rest as needed