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

  • Random Stuff Workout

    Lying Hamstring Curls:
    - 10 x 10kg x 3 (each leg)

    Lat Pull Down (strict, slow and change grips around)
    - 7 x 54kg x 3

    Standing Cable Fly:
    - 7.5kg x 10, 10kg x 10 x 2 (each arm)

    Ride for 5min at a slow pace

    1hr of Pilates - core smasher!

  • Park Bench Workout

    5 Rounds
    In 10 kg Weight vest
    5 Burpees
    10 Park Bench box jumps (approx 28")
    15 Dips on park bench
    Run 200m

  • deadlift & pushups Workout

    10 rd' for time 60kg dead lift 15 reps 15 push ups

  • nate Workout

    amrap in 20 min of:

    2 muscle up

    4 HSPU

    8 KB swing 32kg

  • 11-18-11 Wod Workout

    Perform 2 min. of each exercise for max reps

    No rest between each exercise
    Score is total reps

    sumo deadlift high pull 65# 26
    double unders 100
    wallball 20# 22

    double unders 100
    box jumps 24" 20
    double unders 96
    pushups 26
    double unders 94
    front squats 65# 16
    double unders 96

    No Rx'ing here. 50# on bar.

  • Deadlift Strength

    DL: 3x5

  • Rowing intervals + gymnastics + strength Strength

    AM: 40 min
    A. Rowing technique drills
    B. Main set: 28 min Row
    0-7 @ 18 s/m
    7-13 @ 20 s/m
    13-18 @ 22 s/m
    18-22 @ 24 s/m
    22-25 @ 26 s/m
    25-27 @ 28 s/m
    27-28 @ 30 s/m
    - 158/181
    - 2.17.9/500 m, 6087 m
    C. Cool down for 5 min

    PM: 140 min
    Warm up EMOM14 + 10 m HSW
    1.Own skill
    A. MU drills for 20 min
    B. E2MOM40: ring muscle up
    - 20 MU

    2.Strength
    A. Front squat 3 x 3@80% @ Tempo 50X1 - 70 70 70 kg
    - 3+3 Single leg explosive jumps after each set

    B. Staggered stance RDL 3 x 5 + 5
    - Heavy, but submaximal - 40 45 50 kg

    C. 3 sets:
    - 20 + 20 KB Side bends - 12 12 12 kg KB
    -10 Reverse snow angels
    - Max effort Ring plank - 1.20, 1.00, 0.55
    - Rest 2 min

  • Overhead Squat, C2B Pull-ups Workout

    21-15-9 rep rounds for time of:

    Overhead Squat, 135 lbs / 95 lbs
    Pull-ups, chest to bar

  • June 24, 2011 Workout

    5 Rounds
    10 Thrusters (105#)
    20 Bottom of feet together Sit Ups

    Thrusters felt really good, sit ups....not so much.

  • 1st WOD back after two months.... Workout

    5 rounds
    25 Wall Balls (14 lbs, 8 ft)
    7 Muscle Ups (not-RX)