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

  • 05-19-2011 WOD Workout

    Skill: Work on 1 Leg Box Jump; I did this and almost broke my neck!!! Knee has started poping again....never thought I would say this but I prefer TWO leg box jumps.

    4 Rounds:

    30 Wallball 20/14lb - mod: did 30 abmax instead

    30 KBS 1.5/1pood - used green kb

    200m Run - ran with popping knee. Guess its time to go see brian.

  • Row Rape - Type 3 Workout

    10min AMRAP:

  • Testweek Workout

    2 min max. HRSPU

  • Birthday WOD…. Workout

    3 Rounds:

    11 HSPU with blue band to high bar

    11 Pull-up green band

    11 Clapping Push-up

    then

    33 T2B

    33 DU’s

    Rough day. Can't do DU, did not finish. Got there in 8ish minutes. Managed to squeak maybe 2 out.

    Need to work on: HSPU, T2B, and all things jump rope.

  • CFW WOD 08.16.12 Workout

    20 min AMRAP
    Max pull ups
    Max HRPU
    Max KBS
    Run 400m when fail for max reps

    156 reps
    5 400m runs

  • Olympics Strength

    Total 90min
    A.
    500m row, 2 rounds: 10 T2B, 10 lunges, 10 wallball
    mobility
    B. Olympics
    1. Työntö max/rv max
    2. Tempaus veto raskas maasta, 90% 3 40kg 100% 3 42.5kg 110% 3 47.5kg 120% 2 50kg 130% 2 55kg

  • Ti 6.1. Workout

    A) Takakyykky 2-4-6-8-8-6-4-2

    75kg. Painoi ihan kivasti, mutta hyvin meni kuitenkin!

    B) Shoulder press 3x5

    35/35/35

    B1) Shoulder press 4x10

    20kg tanko.

    C) Metcon
    10-9-8-7-6-5-4-3-2-1

    Front squat 50kg¨
    Bar over burpee

    Kyllä jännitti etukäteen!!! Olin jotenkin aivan kauhuissani, mutta onneksi tehtiin Katrin kanssa tämä yhdessä niin en päässyt pakoon. Päätin etukäteen, että kyykyt vedän putkeen vaikka mikä olisi ja heti burpeiden kimppuun. Rivet jännitti tässä ehkä eniten+kestääkö keskivartalo paketissa koko setin. Hyvin meni kuitenkin mun mielestä! Aika oli 11:30 suunnilleen.

    Kyykyt meni aina putkeen ja sen jälkeen heti burpeet hitaasti mutta varmasti. Välissä pieni hengähdys ja taas uudestaan. Kyllä jalat kiitti!

  • The Doubler Workout

    Active Warm Up (2x)
    100 Jump Rope (singles)
    15 sit ups
    10 Pull Ups
    10 Squats
    5 Skin the Cat
    1x Lunge steps across box

    WOD: 20 Minute AMRAP
    5 Thrusters (115/75)
    10 Knees to Elbows
    20 Push Ups
    40 Double Unders

    The DUs just kill my time. Spent almost 8 minutes to get my DUs.

  • Tractor Workout

    5 tire flips@400lbs.
    25 DU's
    30 min AMRAP.

    I was EASILY on par for 100+ until it started raining around rep 80. Good WOD.

  • 9.1.2024 Push Press Strength

    5-4-3-5-4-3 reps

    Go every 2:30