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

  • Arm Wrecka III Workout

    AMRAP 15

    200m Farmers Carry @64/48
    10 Snatch Grip Deadlift @40/30
    10 Hang Snatch @40/30

    2 Rounds +Carry +10 +7

  • Bit of Fun Workout

    Strict Pull Ups:
    - 10, 9, 8

    Butterfly Pull Up to Deadlift:
    - 10 Butterfly Pull Ups
    - 10 x 60kg Deadlift
    - 10 Butterfly Pull Ups
    - 10 x 80kg Deadlift
    - 10 Butterfly Pull Ups
    - 10 x 100kg Deadlift
    - 10 Butterfly Pull Ups
    - 10 x 80kg Deadlift
    - 10 Butterfly Pull Ups
    - 10 x 60kg Deadlift

    Deadlift Hold, 3 Rounds:
    - 60kg for max hold time

    2km Ride

  • 01.05.12 WOD Workout

    Shoulder Press 5-5-5-5-5 Start at 50% of your 1rm and continue to increase weight each set.
    45-55-65(x4)-45-45 We did this after the WOD so my arms were spent.

    Then for time;

    Run 1000m

    100 push ups

    10 snatch (power or squat) 135/95

  • Assessment Workout

    How far have you progressed in 24/25 days? Check your workout log from February 20th to see how many rounds/reps you got and go beat your previous score!

    Heavy single KB Clean & Press
    5 x 3 w/s

    15 minute AMRAP
    10 x kb clean&press (5w/5s) -53/35
    7 x Pullups
    15 x squats

  • Juggernaut BenchPress 5s wave realization Strength

    1x5 @50%
    1x3 @60%
    1x2 @70%
    1x1 @75%
    1x1 @80%
    1xAMAP @85%

    LASKE UUSI HARJOITUSMAKSIMI = (Suoritetut toistot - aallon standardi) x 1,25kg + tällä viikolla käytetty harjoitusmaksimi.
    Huomatkaa: erotus Suoritetut toistot - standardi on maksimissaan 5 toistoa!

  • 3mi Easy Run Workout

    3 mile easy run
    Ran in neighborhood with Ellie, about 2-3in of snow on sidewalks.
    Time: 29:07
    Avg. Pace: 9:42
    Elevation: 207ft
    Calories: 419

    http://connect.garmin.com/activity/138742069

  • 5JAN12 Workout

    Split Jerk
    2-2-2-2-2

    12 min AMRAP of:
    5 cleans 135
    10 toes 2 bar
    15 overhead swings

  • run Workout

    1 mile

  • Angie Workout

    “Angie”

    For time,

    100 Pull ups

    100 Push ups

    100 Sit ups

    100 Squats

    You must complete all 100 reps of each exercise before moving to the next one.

    Could not Rx it b/c I had a golf game on Sat w/JT's frat bro's. At 76 pull ups, I started to tear left ring finger, so I went to a green band w/2 left fingers on the bar.

  • 01.05.11 WOD 2 Workout

    1 mile run
    20 squat cleans 65#
    20 box jumps 20"
    20 overhead walking lunged 15# plate
    20 box jumps 20"
    20 squat cleans 65#
    1 mile run