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

  • 31 Hero's Workout

    31 Min Partner AMRAP

    While 1 partner runs 400m with a 30/45# sandbag, the other partner does the following:

    8 Thrusters 155/95lbs

    6 rope climbs or 10 pullups/climb (60 pullups)

    11 Box Jumps 30/24 inches

    When the runner finishes run, they take over where their partner was in the AMRAP, that person then runs a 400m run and it cycles until 31 minutes is up.

    Jonathan & I were @ Ocean Island Beach & visited the Crossfit Ocean Isle to do thie WOD. I did the WOD w/Laura, a very nice local with similar skill sets. We did pull-ups, but did 30 pull-ups for that portion of the WOD & 55lb thrusters. JT did rope climbs & taped his ankle to avoid rope burn (guess ripping hair off is better than the burn?). I jumped onthe 20in different shaped box. :) Tough, long WOD!

  • Deadlift (Wendler Week 3) Strength

    Set 1: 75% x 5
    Set 2: 85% x 3
    Set 3: 95% x 1+

    The % are calculated from 90% of your 1RM!
    1+ means AMRAP

  • 31Heroes Workout

    Team WOD
    31 Minute AMRAP
    Partner 1:
    400M Sandbag run #45/#25
    Partner2:
    8 Thrusters #155
    6 Rope Ascents 15 foot
    11 Box Jumps 30"/24"

    Score is total reps completed.

  • Squats, Pull-ups & Ring Dips Workout

    AMRAP 2: doubleunders - result: 2 *** Need to work on doubleunders - haven't yet as per the result :-)

    rest 2 mins

    100 squats
    *5 muscle-ups
    75 squats
    *5 muscle-ups
    50 squats
    *5 muscle-ups
    25 squats
    *5 muscle-ups

    *3 pull-ups & 3 ring dips = 1 muscle up (used black initially for the pull-up and interchange between black and black/red bands, used red band for ring dip)

  • Body Armor Workout

    4 Giant sets:
    6 Weighted Pull up
    12 Barbell Goog mornings
    15-21 GHD sit ups
    Max effort L-sit
    Rest 2min. btw efforts.

  • 09-06-11 Workout

    Warm Up: Joint Mobil­ity fol­lowed by
    Part 1. — 240 Navy Arm Cir­cles
    Part 2. 3 Rounds of:
    i.) 3 Dead Hang Pull Ups / Ring Pull Ups
    ii.) 3 Mus­cle Up Rows — Straight Arm start with turned out grip
    iii.) 3 Ring Dips

    Skill: Hand­stand Holds 30sec, 40, 50 , 60

    Work: 25/10, 20/20, 15/30, 10/40, 5/50
    Towel Pull Ups
    Dou­ble Unders if Single
    x5 ( I did singles)

  • Gymnastics + weightlifting Strength

    120 min
    Warm up 20 min

    1.Ring muscle up practice
    - MU 5 x 1

    • High amplitude ring swings
      Accumulate 60 swings in sets of 6-8 - 60

    • Parallel blocks alternating bottom of dip swings and support swings
      10 x 3+3+3+3 > 1 x 3+3+3+3

    • Front swing pull back with transition
      Accumulate 15-30 reps of: 3 pulls + 1 transition for QUALITY - 15

    • False grip top of pull up L-swings with transition
      Accumulate 15-30 in sets of 3-5 - 15

    2.Halting clean deadlift + Squat clean
    Build to heavy 2+2 for the day

    3.Done on Saturday

  • Kevennetty Marja-Leena Workout

    5 rounds:

    10 x thruster (25 kg)
    10x vatsalinkku

    2 rounds:

    5 leukaa (3 puhtaana ja 2 kuminauhalla)
    5 dippiä laitteessa omalla painolla

    Muuta:

    Tenniskyynerpää vaivaa. Tämä oli ensimmäinen yritys reenata kolmen viikon tauon jälkeen. Ei kestä vielä kunnon punttireeniä.

    Jatkan punttitaukoa koska ei se muuten parane. Vamma tuli kesällä ja olen jo testannut miten se kestää kipeänä reenaamista.

  • Bike for 98 mins Workout

    Biking outside for 98 mins (37,4 km)

  • Total workouts of the week Workout

    Rest day, total workouts of the week 15 hours, x 7

    Metcon: la
    Aer: to - 50 min
    Squat: 2500 kg
    BB: ke, la

    Gymnastics:
    Pull up -
    CTB -
    TTB - 45
    HSPU - 45

    MU - 22
    BMU - 15
    Bfly - 55
    BCTB -
    HSW - 50 m

    Recovery:
    Sleep 2/7
    Avg. 22:45
    Avg. 7 h 35 min
    EA 37 kcal/FFM