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

  • Aerobic work + mobility Workout

    80 min

    1.Aerobic work for 50 min
    5 x 10 min: crosstrainer, row, ski erg, crosstrainer, row

    2.Mobility work for 30 min / Jacked gymnastics
    A. 1 round:
    - 30s top of crab extension rocks with 180 external rotation
    - 15s rest to shake out arms
    - 30s top of crab extension rocks with 90 external rotation
    - 15s rest to shake out arms
    - 30s top of crab extension rocks with neutral hand placement
    - 90s rest

    B. Complete:
    - 10 reps seal stretch
    - 60s kneeling thoracic twist hold on each side
    - 60s supine trap stretch
    - 60s prone posterior delt stretch on each side
    - 15 x band assisted lat openers one each side
    - 60s bar assisted lat stretch on each side
    - 3 x (60s weighted shoulder flexion pulses with bar, 90s rest)

  • precisión, LA OTRA HABILIDAD Workout

    4 rondas por tiempo de:

    • 10 T's 40/30 kilos (40 kilos)
    • 20 subidas en barras
    • 2 lanzamiento de pelota de tenis a las argollas

    Tiempo: 11:30

  • 2011 Open WOD pwr cleans toes 2 bar wall balls Workout

    5 power cleans at 145#
    10 Toes to bar
    15 Wall Balls

  • 5/3/1 Shoulder Press (Cycle 2 - Week 1) Workout

    Dropped my working max down to try and build my shoulder back up. All reps were relatively pain free.

    5 x 95
    5 x 110
    8 x 120

    Assistance:

    Minute or so of double unders between each set
    Did some OH KB swings after (70 lb.)

  • CFMHTD#1 Workout

    500m row
    50 air squats
    40 hand-release pushups
    30 DB swings (75 lbs)
    20 pullups
    10 T2B

  • 21-15-9-3 Workout

    21-15-9-3

    Pushup (hand release)
    Thrusters 20# DB
    Pull ups
    Sit ups

    9.33

  • Return of the Rising Sun Workout

    10 Burpees
    20 x 100kg Deadlift
    1 Max Effort Skillion run
    10 Push Ups at top
    Recover on walk back down skillion
    20 x 60kg Front Squat
    1 Max Effort Skillion run
    10 Sit Ups at top
    Recover on walk back down skillion
    20 x 40kg SDHP
    1 Max Effort Skillion run
    10 Push Ups at top
    Recover on walk back down skillion
    20 x 32kg Kettlebell Swing
    1 Max Effort Skillion run
    10 Sit Ups at top
    Recover on walk back down skillion
    20 x 50kg Ground to Overhead
    1 Max Effort Skillion run
    10 Push Ups at top
    Recover on walk back down skillion
    10 Burpees

  • Karen Workout

    150 wall balls @14#

  • 1 mile TT Workout

    1 mile TT - 5:48
    5min rest
    800m - 2:47
    5min rest
    400m
    untimed

  • 2-18-12 Sprint Intervals Workout

    WOD: Sprint Intervals 4 Rounds

    1 Round = Run 2 100m a 85% to 90% then run 1 55m at close to 100%. 1 min rest between reps.

    Ran all 100s between 14 and 15 seconds. Ran the 55m between 7.4 and 7.7 seconds

    55m - 8.03, 7.94, 7.84, 7.53, 7.43, 7.47 (r1), 7.56 (r2), 7.72 (r3), 7.59 (r4)