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

  • 20 min AMRAP: Team WOD Workout

    Partner up and complete as many rounds as possible in 20 minutes of:

    5 Pullups

    10 Pushups

    15 Jumping Squats

    Run 150m

    Each team member must do at least one rep of each set. Only one person may be performing at a time while the other rests. Team members do each run together.

    Justin was my partner. SO fun!

  • 2010 South Central Regionals Affiliate Team Competition WOD #3 Workout

    As a team of four (two men/two women), row for max distance in 24 minutes.

    Each athlete will perform 3 rounds of 2 minutes of rowing for maximum distance, with a continuously running clock. Only one athlete will be working at one time. There is one rower per team. Team members will switch off rowing every 2 minutes until everyone has rowed 3 times and the 24 minute limit is up.

    Our team: Bob/Erika/Tyler/Helen

    We placed 3rd with 6291m

    Hardest 6 minutes of my life... way to go team!

  • Ma 29.12. Workout

    A) OTM 10
    3-pos snatch

    2x20kg 2x25kg 2x27,5kg 2x30kg 2x32,5kg

    Tempauksen kanssa oon taas siinä pisteessä, että masennun ihan just. En vaan pääse eteenpäin! Toisaalta työpaikan tanko on niin paska, ettei ihmekään kun sen kanssa ei kehity.

    B) OTM 10
    3-pos clean+1xjerk

    2x30kg 2x35kg 2x40kg 2x45kg 2x50kg

    C) 5 kierrosta, 90s lepoa kierrosten välissä
    -8xhspu, koroketta pään alla arviolta 1-1,5 abmatin verran
    -8xpull up, ohut kumppari

    Ristus mikä reissu! Jouduin repimään oikeasti viimeisillä voimilla ihan väkisin, ei ihme et yläkroppa oli paskana seuraavana päivänä :D

    D) Keskivartaloa

    Hinkkasin vaan vähän vatsoja, kun olin finito

  • 1-5-15 Deadlifts Workout

    Deadlifts - 5x185, 5x225, 5x275, 5x315, 5x365, 5x405, 3x425, 2x455

  • Y Ahora? Workout

    400 m run
    50 abs
    50 push ups

    800 m run
    40 abs
    40 push ups

    1200 m run
    30 abs
    30 push ups

    1600 m run
    20 abs
    20 push ups

  • Deadlift, burpees, squats Workout

    AMRAP in 10 min. of:

    5 Deadlifts @ 215#
    10 burpees
    15 squats

  • Tabata something else Workout

    20 sec. work, 10 sec. rest 8 rounds
    Pull-ups, push-ups, sit-ups, squats

    Record lowest reps for each

  • Continuous cleans Workout

    With a continuous running clock, perform one clean for every minute that had passed. I.e. perform one clean in the first minute, two cleans in the second minute, ect. Continue until you can't complete the number of cleans for that rounds.

    135 lbs / 95

  • Skill/movement emphasis: deadlift and pushups Workout

    10, 9, 8, 7, ... 1 of deadlifts with 10 strict push-ups in between each set.

    135 (10)
    155 (9)
    165 (8)
    175 (7)
    185 (6)
    195 (5)
    205 (4)
    215 (3)
    215 (2)
    215 (1)

    Focused on form and keeping the core tight. Judging from how beat my abs feel at the moment, I think I did a pretty good job.

  • Skill/movement emphasis: deadlift and pushups Workout

    10, 9, 8, 7, ... 1 of deadlifts with 10 strict push-ups in between each set.

    Have I ever mentioned that I hate push-ups? :) I was proud of the fact that I was able to do them all though...strict push-ups, on the toes, chest to ground each time! The way they should be done!! Deadlifts felt good...below is my weight progression:

    10-65
    9-75
    8-85
    7-95
    6-105
    5-105
    4-105
    3-115
    2-125
    1-135