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

  • Total workouts of the week Workout

    Rest day, total workouts of the week 16 hours, x 8

    Metcon: ma, ti, ke, pe, la
    Aer: ti, to, 60 + 30 = 90 min
    Squat: -
    BB: la

    Gymnastics:
    CTB - 65
    Pull up -
    TTB - 25
    HSPU - 60

    MU - ma, pe - 25
    BMU - ke, la - 28
    Bfly - 105
    Bfly CTB -
    HSW - ti, ke, pe, la - 83 m.

    Sleep 4/7
    Avg. tt. bed 22:30
    Avg. t. asleep 7 h 50 min
    Avg. EA 44 kcal/FFM

  • Aerobic work + gymnastics + conditioning Strength

    AM: 60 min
    2 min run/1 min walk
    8.6 km
    125/158
    7.02/4.05 min/km

    PM: 140 min
    Warm up for 25 min
    1.Gymnastics
    A. HSW practice for 15 min
    - 25 m.

    B. Bfly pull up practice for 20 min
    - 7 8 7 8 7 8 5 = 50

    C. EMOM6: kip HSPU - 6 6 6 5 5 5 = 33 reps

    2.Strength
    A. Farmers carry
    20 min to find challenging weight on 15+15 m trip
    20 32 42 48 kg

    3.Gymnastics conditioning
    A. Chest to bar priming
    - 5 7 3 7 3

    B. Every minute on the minute for 15 minutes
    1) 8 Power cleans @ 35 kg
    2) Chest to bar (RiR 2-3) - 10 10 10 7 6
    3) 10 Medball bearhug squats 40-50 lbs - 40 lbs

    4. Accessory
    3 sets:
    4 Back bridge lifts
    6 Cuban press complexes - 10 kg
    8 Scap push ups
    - Slow and controlled all the way through. Pauses in top and bottom positions in all movements.

  • Nicole Workout

    20min AMRAP
    400m run
    Max effort Pull- ups

    As many pull-ups as possible without letting go of the bar or having your feet touch the ground. When you drop off bar, run 400m and return to pull-ups.
    Score equals the combined number of pull-ups completed.

    I did 7 full rounds (1.75 miles)

    Have not tried this one before, so it is PR'ed by default. Not too good though. Had problems staying on the bar for first several rounds b/c I have been doing pullups with finger tips so as not to tear as often.

    2
    2
    3
    3
    3
    3

    3

    19

  • Rowing w/Karen Workout

    For Time with a Partner:
    -"Karen":
    --150 Wall Ball Shots (05:45)
    then
    -- 5K Row (22:30)

    Post:
    3 X 15 Back Extensions on GHD

  • Gymnastics/Skill Workout

    3 x max pull ups
    6-4-4

    3 x max ring dips
    3-3-3

  • Technique: Snatch Pull Workout

    10 minutes of Snatch Pull (20 kg)

  • OneManOneBarbell - Week 1 (Fr. Squat) Workout

    3 x 33,5
    3 x 38,5
    3 x 41
    3 x 46

    EMOM 10 minutes: 4 x 33,5

  • Monday funday Workout

    2 rounds

    200m run
    20 Burpees
    Lunge 50m
    30 situps
    200m run
    40 squats
    Lunge 50m
    40 4ct mountain climbers

  • Front squat n stuff Workout

    800m run
    5x
    10x 4ct mountain climbers, push-ups, sit-ups

    Front squat
    5 (45, 60k)
    3 (65)
    3 (70)
    2 (75)
    1 (80)
    1 (82.5)
    1 (82.5)

    2 rounds
    6 snatch grip dead lift 70k
    20 goblet squats 20k
    Carry 60k 50m

  • Short n Sharp Workout

    3 rounds

    5 Ground to overhead 45k
    10 sandbag get ups 25k
    20 burpees

    Untimed