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

  • bodyweight 30 Workout

    30 air squats
    30 pushups
    30 pullups
    30 burpees

  • Sit-up/Push-up Ladder Workout

    For time:
    20 Push-ups
    1 Sit-up
    19 Push-ups
    2 Sit-ups
    18 Push-ups
    3 Sit-ups
    ...
    1 Push-up
    20 Sit-ups

    I decided to be difficult this morning and go with one of yesterday's workouts instead of todays (I REALLY wasn't feeling wallball). I'm glad I did this one and although it took FOREVER, I felt good about my movements and I think I'm getting better at push-ups. The first two rounds were done on my toes, the remaining rounds were done on my knees. I did, however feel that I was getting full range of motion on all of the push-ups, so that makes me happy :) (and sore).

  • 31.5.2019 Masters EM Workout

    Leben

  • 8 mile long run Workout

    8.15 miles
    Total time: 1:17:11
    Avg Pace: 9:28
    Avg HR: 135
    Elevation: 558ft
    Calories: 1,161

    Ran from Rick and Carols. Pretty hilly route. Felt rough at the start from Mel and Matt's wedding night before. Body, legs, & mind came around after a few miles. Ran only with water, did not bring and chews, etc. Felt the hills a lot, chalk it up to Saturday nights festivities. All-in-all a good run. Negative splitted the run.

    http://connect.garmin.com/activity/132768411

  • Strict Press Strength

    4*6 sarjaa samalla painolla

  • GOLF Workout

    Kirkka Keimola

  • Gauge Workout

    “Gauge”

    For time

    500m Row

    40 Squats

    30 Abmats

    20 Push ups

    10 Pull ups

    4:11 PR by 11 seconds

    Longer/Harder pulls helped me get right into the squats without pausing, I think that made the difference.

    Rest 5 mins

    Then 100 Slamballs 20#

    3:38 PR by like 45 seconds

  • 7min of squat cleans and push-ups Workout

    7min AMRAP of:
    2-4-6-8-10-12-....
    * squat clean
    * push-up

  • Legs WOD 3 Workout

    Squat machine (add machine weight of 53kgs to weights below):
    - 80kg x 5 = 400
    - 120kg x 5 = 600
    - 160kg x 5 = 800
    - 200kg x 5 = 1000
    TOTAL = 3,000

    Dead Lift:
    - 60kg x 3 = 180
    - 100kg x 3 = 300
    - 120kg x 3 = 360
    - 140kg x 3 = 420
    - 160kg x 1 = 160
    TOTAL = 1,420

    Thruster:
    - 40kg x 10 = 400
    - 50kg x 7 = 350
    - 60kg x 5 = 300
    - 70kg x 3 = 210
    - 80kg x 1 = 80
    TOTAL = 1,340

    Dumbell Step Up onto 20" Box (rest dumbells on shoulders):
    - 18kg x 10 = 360 (each leg)
    - 18kg x 10 = 360
    - 18kg x 10 = 360
    TOTAL = 1,080

                                                     GRAND TOTAL = 6,840

  • 3/4/11 WOD- Deadlifts then Pull-ups & HSPU Workout

    Deadlift 5-5-5-5-5; 145-155-165-175-185

    Then,

    21-15-9

    Pull-ups; mod@green band

    Handstand Push-ups; mod@box24"

    4:08