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

  • 10-23-2011 Park WOD Workout

    Gorgeous Sunday in Ouray ... might be one of last outdoor WODs for the season and it was a fun one.

    Partner WOD:
    1/4 Lap Lunge Steps
    1/4 Lap Burpee Broad Jumps
    50 Wall Jumps (~24")
    Run 1/2 lap backwards
    75 Jumping Squats
    100 Hand Release Push Ups
    Run 400 meters, sprinting the final 100 meters

    No timer was kept of this WOD

  • Wendler - Shoulder Press Workout

    Week 1: 45kg x 5, 50.5kg x 5, 57kg x 6
    Week 2: 47.5kg x 3, 55kg x 3, 61.25kg x 4
    Week 3: 50kg x 5, 57.5kg x 3, 65kg x 2
    Week 4: 27.5kg x 5, 35kg x 5, 40kg x 10

  • 10x10 Workout

    Pre-WOD - Find 3RM Bench Press

    WOD
    10 RFT
    10 pull ups/10 ring dips (5 rounds of each) (banded)
    100m run
    10 push ups
    100m run
    30 second rest between rounds.

  • Shoulder De-load Week Workout

    Cable Rotator Cuff Pull (Away from body):
    - 6.25kg x 10 x 3

    Cable Rotator Cuff Pull (Into body):
    - 6.35kg x 10 x 3

    Cable Front Raise:
    - 6.25kg x 10 x 3

    Barbell Shrug:
    - 40kg x 10
    - 60kg x 10
    - 60kg x 10 (3 sec pause up top of movement on every 2nd shrug)

    Man-Power Mick's:
    - 40kg x 10 x 2

    Snatch into OHS:
    - 40kg x 5 (1 sec pause at bottom of OHS)
    - 40kg x 5 (2 sec pause)
    - 40kg x 5 (3 sec pause)

  • Helen Workout

    WOD:

    Helen

    400m Run

    21 KBS 1.5

    12 Pullups

    Pullups are still the weakest part. Did the first two rounds without any help but ended with the green band on the final round. Getting better at pullups could easily shave off a min or more.

  • Fall Brawl WOD 1 Workout

    Carry items from base of tubing hill to top of tubing hill, once all items are at the top, return all items to the base of the hill. Items must be in your control at all time. Hill approximatley 900 ft long, with guessing 200-250ft in elevation gain. 13 minute time cap, for every item not returned to bottom, 0:30 second penalty.

    Items for Men competitors:
    (2) - 8" Block
    (2) - Automobile tires
    (1) - Section of fire hose (guessing 50' section)
    (1) - 24" long by 12" diameter log

  • Fran Workout

    21-15-9
    thrusters
    pullups.
    felt great through pullups. rounds 1 and 3 went well but i need to improve on my set of 15 and not take breaks if possible. STAY ON THE BAR!
    Strength work - 10x2 push press 95#-185# was weight increasing by 10# each set.
    then strict dead hang pullups for max reps - 20.

  • Rowing Helen Workout

    3 rounds for time:
    - 400 meter row
    - 21 Kettle Bell Swings Rx 53/35
    - 12 pull ups

  • Achieve Workout

    Pre-Wod: Find 3 Rep Max Dead Lift. (175#
    Then

    10 Minute AMRAP - 8 + 3 Hang Cleans
    -3 Hang Cleans (205/115#) - 75#
    -7 Burpees

  • Su 12.1. Workout

    Mahtava fiilis taas kerran!!! Motivaatio nousee kerta kerralta ja nyt oon jo ihmeissäni miten selviän keskiviikon treeniin asti :D

    Hspu:n progressiot oli hauskoja, mutta osittain vähän vaikeita. Puolisen tuntia niitä hinkkasin, jokaista vaihetta useaan otteeseen.

    Tiukat hspu:t kahdella abmatilla, tein viisi nelosen settiä. Aluksi olin ihan ihmeissäni et mikä on, kun ei nouse. Sit tajusin et sinne alas ei kannata lysähtää maisemia katsomaan ;)

    0TM 20min (3 push up, 3 ring row, 5 squat) oli leppoisa. Punnersin kyllä paremmin kuin ikinä, kun sai rauhassa tehdä oikein laadukkaasti. Sykkeen puolesta olis voinut tehdä muutamia toistoja enemmän, ei noussut syke hirveästi.

    15min amrap (80m farmari, 20 heilautusta, 80m räkissä kantoa ja 20 vatsaa) oli myös mukava ja siinä syke luultavasti oli parhaimmillaan. Mutta toi räkissä kuulien kanto on hirveetä!!! Olkapäät aivan tulessa :D käytin 12kg kuulia tässä, 3+20m meni.

    10min amrap (3 wall climb, 30 du, 250m row) oli sykkeen puolesta vaikein. Wall climb ja tuplat nostaa kyllä sykkeen kivasti :D pidin sitten vaan taukoa välissä ettei lähde syke lentoon. Meni 3+ 2 wall climbia.

    Jeejee :D