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

  • Diane Workout

    21-15-9
    Deadlift #225/155
    HSPU

  • Snatch Emom Workout

    1 Every min for 5 minutes / 5 minute rest/ 1 every min for 5 minutes

    65

    85

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up for 15 min
    1.Rowing intervals
    A. 7x1 min/30 s. @ 1:57-1:58/500 m
    - Avg. pace: 1.57.9

    Rest 1 min

    B. 7x1 min/30 s. @ 1:54-1:56/500 m
    - Avg. pace: 1.56.1
    - HR 169/186
    Cool down for 10 min

    PM: 120 min
    Warm up + COS 20 min

    1.BCTB
    - BFLY 3x10
    - KS+BCTB 4x5
    - BCTB + hollow 8x1
    - BCTB + BFLY 2x1

    2.Strict HSPU strength
    A. Bottom of Box pike HSPU hold 4 x Max effort
    - 6 5 4 4 s.
    - 19 s.

    B. Lift off + Pike push up 3 x Tough effort
    - 10 9 8

    C. DB Z-press 3x8-10
    - 10x25 8x25 8x25 lbs

    3.Back squat
    A. 4x8 @ Slightly heavier than last week

    4.Prone hamstring curls
    - 3x15
    - 15x5 10x10 10x10 kg

    5.Banded march
    - not done

  • Isabel Workout

    30 Snatches 60/40
    @ 40kg

  • Max Weighted Push Ups Workout

    1-1-1-1-1-1-1 weighted pushups
    15-25-35-45-55-65 (fail)-60-65

  • Day 8 - 6 week Back Squat Challenge Workout

    15 x 190# Back Squat

  • 07.22.2011 WOD Deadlift FriDay!! Workout

    20 min AMRAP

    10 BWDL

    15 Wallball 20/14

    200m Run

    Total rounds 4 1/3 @ 200#

  • 5/3/1 Deadlifts Round 2 - Week 2 Workout

    3x170
    3x190
    3+x 220 - 10 reps

  • Row 250 m + 25 pushups - 10 Minute AMRAP Workout

    M/ 38/ 134 lbs/ 5'-6"
    I did 2 shorter WODs Sunday morning.
    I began with a 10 minute AMRAP of:
    Row 250 m + 25 pushups
    (I did 5 rounds) I had the damper on about 3 1/2
    I rested for a few minutes and then did another couplet.

  • DL + OHS Workout

    M/ 38/ 134 lbs/ 5'-6"
    I did 2 shorter WODs Sunday morning.
    I began with a 10 minute AMRAP of:
    Row 250 m + 25 pushups
    (I did 5 rounds) I had the damper on about 3 1/2

    After a few minutes I started to do sets of:
    DL + OHS (I was going to do 10 reps of each but after putting a little bit of weight on I decided to only do 7 reps of each)
    DL: 95 lbs, 115, 155, 185, 205, 225 (I used 225 lbs for the main sets of 7 reps of DL) 3 consecutive rounds with very little rest
    OHS: 75 lbs, 85, 95, 105, 115 (I used 115 lbs for the main sets of 7 reps of OHS) 3 consecutive rounds with very little rest
    I really was focused on trying to keep on working without too much rest between exercises.
    GOOD Couplet following the first WOD.