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

  • 6 rds pull/push/sit Workout

    6 rds
    5 pullups (asstd 3, 5, 6)
    12 hand release push
    20 situps
    15:20

  • bike Workout

    Home to Bethel

  • Row & 10min AMRAP Workout

    Row
    3x500m
    1:40, 1:44, 1:45

    10min AMRAP
    10 Lunges 95#
    10 Ring Dips
    10 Burpees

    3+10 lunges

  • 10.03.2013 Workout

    Warmup
    5min EMOM
    5 burpees
    5 V-ups

    Partner WOD
    25min AMRAP
    5 pushups
    10 ring rows
    15 slam balls (20/15)
    200m run
    alternate each round

    12 rounds + 30.5

  • JT 21-15-9 HSPU,Ring Dip, pushup + Post WOD: Couplet of Ring Row & Air Squat Workout

    I did this last night, with almost no warm up at all.
    I did this outside but had to stop after the first 21 HSPUs to ward off a dog that was coming close to Sadie and I. (probably wasted about 30 or more secs.)
    This was a PR by a lot actually, but I did 21-14-9... so I missed a rep in the middle.
    My wrist is really sore today, but that's really just arthritis.
    08:10

    Post WOD:
    After about 5 minutes or so I did:
    21-42-15-30-9-18
    Ring Row and Air Squat
    I didn't time this but it was a nice couplet to balance the overly shoulder and tricep WOD and it was a good one to get a bit more winded and feel a little looser and not so tight upper body wise.

  • Custom WOD Workout

    7 x 4 Front Squat @ 125

    WOD:

    3 Rounds:

    800m run
    21 KB swing 24/16
    20 step ups

  • Custom WOD Workout

    5 min on Air Dyne

    50 cals - 2:26

    Total Cals = 113

    rest 5 min

    3 Rounds:

    2 snatch high pulls, then power snatch 65/45
    3 Strict C2B
    10 HRPU

  • Conditioning + gymnastics + weightlifting + strength Strength

    AM: 65 min
    Warm up for 15 min
    1.Conditioning
    A. 3 sets each, rest 1:1: / Timecap 30 min
    10 cal Row - 0.38, 0.36, 0.38
    12 cal Row - 0.45, 0.45, 0.45
    18 cal Row - 1.06, 1.05, 1.04
    22 cal Row - 1.20, 1.20, 1.19
    25 cal Row - 1.31, 1.30, 19 cal
    Avg. speed 950 - 1050 cal/h.
    HR 160/180
    Cool down for 20 min

    PM: 150 min
    Warm up for 15 min

    1.Gymnastics
    A. HSW practice for 15 min
    - 16 m.

    B. MU practice for 50 min
    - TWB 3 x 3
    - RS 3 x 6
    - HTR 5 x 1
    - 2 swing + MU 10 x 1 (+ 2 fails)
    - MU straight from ground 4 x 1 (+ 2 fails)
    - Total of 14 MU

    C. EMOM9:
    1) 2-4 Russian dips - 3 3 3
    2) 7 Foot elevated Ring Row
    3) Bottom of dip hold - 25 25 25 s.

    2.Weightlifting
    A. Squat Clean and split jerk
    Heavy 2+3 for the Day (rpe 8, noin 5 kg varaa maksimikompleksiin)

    3.Strength
    A. Front squat 4 x 6
    -Build to Heavy, rir 2-3 (Rir= reps in reserve)
    45 50 55 60 kg

    B. 3 sets:
    15+15 Side plank rotations
    15 GHD Back extension
    15 DB Bench - 20 20 20 lbs

  • Hot Yoga Workout

    Hot Yoga Plus

  • TDM Workout

    Super crowded class