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

  • 2-5-13 Metcon (Outlaw) Workout

    Metcon:

    Outlaw: 12 Min AMRAP - 5 Power Cleans (165lbs), 10 T2B, 15 WBs (20lbs)

    Rounds: 5 + 5 reps - AWFUL!!!! One of the worse workouts I've had in a while.

  • 2-6-13 Sprint Intervals Workout

    Sprint Intervals:

    100m sprints - 10 x 100. - Times ranged between 13.5 and 15.5

  • Ribs: Squat Workout

    Squat:
    5x5 @ 155#

  • Korttipakka Workout

    Hertta: Thruster, 2 x 16 kg kuula
    Pata: Maastaveto, 50 % omasta maksimista
    Ruutu: Leuanvedot
    Risti: Farmarikävely, 2 x 25 kg levypainot tai 2 x 24 kg kuula, yksi suoritus = 15 metriä

    Otetaan pakasta yksi kortti kerrallaan. Maa määrää liikkeen, numero tai kuva toistojen määrän. Kuvakortit 11, 12 ja 13.

    Tällä kertaa ässän toistomäärä 1.

  • Wednesday 130106 Workout

    1. 1RM Thruster

    2. 3 sets of:

    3 front squats

    max effort handstand push-ups

    REST 2mins

  • Cleans and Swings Workout

    Back Squat 2-2-2
    (rest 1:30)

    5 rounds
    7 Full clean 155/110
    14 Kettlebell swings 53/35

    squats highest weight completed x2 reps #95

    cleans completed at #65
    Swings #35 x2 / #26x3

  • Deadlift Strength

    10 RM proggression.

  • deadlift and cfp wod Workout

    deadlift
    new 1rm - 435lb

    15-12-9-6-3
    oh squats - 135lbs
    toes2bar

  • 2-06-2013 Workout

    800M Run

    3 Rounds
    12 Push Press #115/75
    40 Sit-ups

    100 DU

  • Outlaw 130204 Workout

    1) 7X1 3-Position Snatch (low to high) – heaviest possible, rest 60 sec.
    - 135.. having trouble getting the bar back today.

    2a) 3X3 Snatch Pulls – heavy, rest 60 sec.
    - 185
    2b) 3X3 Snatch Balance – heavy (no misses), rest 60 sec.
    - attempted 135 and it wasn't happening... really need to work on this. I'm not committing to getting under the bar.

    Skill/Midline

    1a) 3XME Strict HSPU – rest 60 sec.
    - 9, 7, 6 no deficit

    Notes: Begin at Regionals standard. If you can perform more than 15 reps add a deficit.

    1b) 3X15 Reverse Hypers – heavy, rest 60 sec.
    - 170lb
    Conditioning

    12 minute AMRAP of:

    5 Power Cleans 165/110#
    10 T2B
    15 Wall Ball 20/14#

    Performed with elevation mask on @ 9,000 ft. Definitely made it more difficult.. had to fight off panic
    5 + 18