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

  • Niskan takaa leukoi Strength

    3 x 5

  • New Beginning Workout

    Pre-WOD:
    Find 1 RM on back squat (245) and shoulder press (125)

    WOD
    15-12-9
    DB squats/ thrusters (45/25#)
    Walking lunges

    PostWOD
    4 x 100m sprints

    Back tightened up so I stopped mid-wod (into the set of 12 lunges) - I was at about the 9 minute mark when I stopped.

  • Shoulder Wake-Up Call Workout

    For Time:
    100 Shoulder-to-overhead (95/65)
    Every time you drop the bar below your shoulders, 4 burpees.

    Post WOD:
    15 wrighted situps
    15 situps
    10 weighted situps
    10 situps
    5 weighted situps
    5 situps
    (Used 25# DB)

  • Bike Ride in the Park - 7.5 miles Workout

    Rode the bike 2 laps around Prospect Park last night. My lower and middle back was bothering me from a pulled muscle so I decided to do a metcon and try bicycle riding for once. It was GREAT. I felt pretty good overall. I was able to really push up the end hill well and kept going pretty fast for most of the ride... for me at least. First time doing laps in the park.. I think it could be a great post WOD or an offf day Metcon WOD as well.
    I loved it.
    I need to get a little pouch installed under the seat for keys, money, etc.

  • 21.11.18 Workout

    AEROBICCAPACITY

    C2 ROWER / ASSBIKE

    4 SETS:

    30sec FAST PACE
    C2 :32-36 S/M
    AB : M: at least 500W
    F: at least 250W

    30sec EASY PACE
    C2: 22-24 S/M
    AB: M:at least 150W
    F: at least 100W
    REST 2 MIN

    4 SETS:

    60sec FAST PACE
    C2: 32-36 s/m
    AB: M: at least 450W
    F:at least 200W

    60sec EASY PACE
    C2: 22-24 s/m
    AB: M:at least 150
    F: at least 100
    REST 3 MIN

    4 SETS:

    90sec FAST PACE

    C2: 32-36
    AB: M: at least 350/400
    F: 150/200

    90sec EASY PACE

    C2: 22-24 S/M
    AB: M:at least 150W
    F: at least 100W

    REST 3 MIN

    AND BACK AGAIN SAME WAY:

  • Snatch complex Strength

    5 rounds E2MOM:

    1 snatch pull
    1 high hang power snatch
    1 hang power snatch
    1 power snatch

  • Hang Snatch Pull 5x2 Strength

    Hang Snatch Pull, five doubles.

  • Shoulder Wake-Up Call Workout

    For Time:
    100 Shoulder-to-overhead (95/65)
    Every time you drop the bar below your shoulders, 4 burpees.

    I started out doing #65. After 46 reps, I dropped to #45. At 70 reps my shoulders were BURNING and I dropped to a #15 bar. OUCH. They are still sore!!!
    12:29

    Post WOD:
    15 wrighted situps
    15 situps
    10 weighted situps
    10 situps
    5 weighted situps
    5 situps
    (Used #15 plate)

  • 08.07.12 WOD Workout

    10 mins Work on your goat (Practice on what needs work) ie. pull ups, muscle up, overhead squat, DOUBLE UNDERS, etc.

    Then,

    15 min AMRAP

    6 Pull ups

    8 Toes 2 Bar

    10 KB SDHP (2/1.5p)

    8+1 modded, grip went about completely out.

  • Snatch Press 4x4 Strength

    Snatch Press, four sets of fours.