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

  • 15 x 2 Power Clean in 30 sec Workout

    2 reps in 30 seconds
    reps performed with full power
    weight 2/3 of 1RM Clean

  • back squat Strength

    3x3 @ 80%, 85%, 90%

  • KB cleans and running Workout

    3 rounds for time of:
    * 20 KB clean / hand
    * 500m run

  • Thruster Workout

    There is no description for this WOD as it is stat.

  • August 24th, 2012 WOD Workout

    5 Rounds for Time:
    10 Ring Rows
    8 Ab-Mat Sit-ups
    6 Split-Jerks
    4 Stair Runs (up/down = 1)

    I did first rd 115 and the rest rd 95

  • WOD: Wednesday 200411 Workout

    Deadlift 5-5-5-5-5

    Finisher:

    Max height Box-jump.

  • New schedule day 3 Workout

    6 minutes Airdyne cycling (warmup)

    5x5 low rack pull, 40kg
    5x5 bench press, 30kg

    3x
    10x Incline DB press (6kg DBs)
    10x Barbell row (30kg)
    10x Swiss ball roll out

    3x
    10x Iso hold pulldown (26kg)
    10x each arm, alternated DB Military press (4kg DBs)
    21' leg raises (7x high, 7x low, 7x full leg raise)

    3x
    10x each leg, Barbell split squat (10kg)
    10x Seated row (26kg)
    30 seconds plank, hands walked out in front of my shoulders

    Nice workout after getting back home from New York City! Not too hard to get started again.

  • Cindy Workout

    AMRAP 20 mins
    5 x Pullups
    10 x Pushups
    15 x Sqauts

  • SQUAT / CALF RAISE -Medium Day Workout

    Starr Workout

    Deep Squat (5-5-3-3-3)

    185-225-245-275-295

    Calf Raise 3x30

    Standing: 100-100-110

    Seated 45-70-70

  • Legs WOD 1 Workout

    Front Squat:
    - 3 rounds: 40kg x 6 = 240
    60kg x 6 = 360
    80kg x 3 = 240
    TOTAL = 840
    Seated Calf Raise:
    - 3 rounds: 60kg x 6 = 360
    70kg x 6 = 420
    70kg x 6 = 420
    TOTAL = 1,200
    Barbell Lunge (resting on shoulders and backward step):
    - 3 rounds: 40kg x 10 = 400 (5 lunges each leg)
    50kg x 10 = 500
    60kg x 10 = 600
    TOTAL = 1,700
    Hamstring Cable Pull:
    - 3 rounds: 8.75kg x 12 = 105 (6 each leg)
    8.75kg x 12 = 105
    8.75kg x 12 = 105
    TOTAL = 315

                                                     GRAND TOTAL = 4,055