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

  • 30.1. Workout

    12 min E2MOM
    1. Backsquat x 6 (50kg)
    2. Pistols x 6
    + 1 round w x 10

  • Six Days in a Row Equals Slow Workout

    Warm Up:
    2x
    5 Ring Dips
    10 Mountain Climbers (2-count)
    20 Sledgehammer Swings

    Then:
    100 Single Jump Ropes (or 25 Double Unders)

    Mobility:
    Hip Flexor on wall
    Calves on wall
    Pain ball vs. feet and hamstrings

    MetCon:
    21-15-9
    Front Squat 135 lb./95 lb. (no rack allowed)
    Clapping Push Ups
    Sit Ups

    Then, immediately, after:
    30 Power Cleans 135 lb./95 lb.

    Time Splits:
    21-15-9 -- 08:23
    30 Power Cleans -- 04:54

  • Front Squat 7 x 1 rep Workout

    137 lbs
    I did not have a lot of time on this, but I gently warmed up a bit with some stretching at home before getting to the gym. My lower back was pretty tight because of the heavy 5x5 DL a few nights previous. I mainly was testing the water and warming up a bit with lower weight, mid rep rounds before the higher weight rounds:
    95 lbs x 10
    115 x 8
    135 x 8
    155 x 8
    175 x 6

    WOD sets:
    185 x 1
    195 x 1
    205 x 1 (tie PR) - felt great & light
    215 x 1 (PR) - felt good
    220 x 1 (PR) - felt o.k. but didn't want to push any more past this... I'm confidant I might have been able to go for more, but with the heavy lifting I did already this week I maxed out here.
    210 x 1 (PR) - felt good
    215 x 1 (PR) - felt good

    Post WOD did some good stretching for about 10-15 mins.

  • Assault Bike and sled push Workout

    3 Rounds not for time

  • Pushups / run interval Workout

    8 rds of:

    20 pushups
    80y shuttle sprint
    60 second rest

    Splits:
    :30
    :30
    :31
    :29
    :29
    :30
    :29
    :28

  • 06182012 - Snatch, HSPU, DU Workout

    1.) 5 reps to find heavy working power snatch = 105# 1RM
    2.) 2×3 Power Snatch @ 85% of heaviest from #1. Rest exactly :60 between sets = 85#
    3a.) 5×2 Heaving Snatch Balance @ 100% of #1. Rest exactly :60 between sets

    THEN

    3rds
    10 Handstand Push-Ups = 1 Abmat
    20 GHD Sit-Ups = Did Abmat
    100 Double unders = 50/50/18

    18 min cap

  • 26.5.2018 La Apuliike-päivä Workout

    Pystypunnerrus otsalta 5x8 (kapea ote)
    Suorinjaloin mave 5x8-12 (huom! sumoasento)
    Merkkipenkki 4x4
    Etukyykky 5x10 (kevyt)

  • Weightlifting II. Strength

    Heavy snatch pull
    5 x 2 reps

  • Power Jerk 3x2 Strength

    Power Jerk, three sets of doubles.

  • 22/06/2017 Workout

    33 Minutes Amrap
    33 push ups
    1 minute plank
    66 push ups
    2 minute plank
    99 push ups
    3 minute plank
    Repeat
    Got to 66 of 99 push ups on 2nd round.