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

  • Benchmark Girl ‘Barbara’ Workout

    Benchmark Girl ‘Barbara’
    AFAP 5 rounds
    20 Pull Ups
    30 Push Ups
    40 Sit ups
    50 Squats
    Na elke ronde verplicht 3min pauze.

    Ronde tijd + totaal tijd

    Vergelijk met 11.04.2012

  • farmer's jumps Workout

    warm up (2 rounds: jump rope, laps, abs)

    3 rounds
    box jumps x 15
    crunch ball throws x 15

    3 rounds
    farmers walk 75's x 2 bball courts
    clean and press 135 x 10

  • Diane Workout

    21-15-9
    Deadlift + HSPU

    Deadlift@100kg

  • 5x5 deadlift Workout

    5x5 deadlift

    205 - 225 - 245 - 265f - 245

  • 12-11-12 Workout

    Defensive Tactics Instructor School all week: Lots of hands on and P.T.

    2015 hrs:
    30 Burpees 1:09
    Then
    10 Min AMRAP of:

    3 HSPU
    9 Pull Up's
    15 Sit Up's

  • Rowing 2km Workout

    WOD

    Techniek
    Snatch Balance
    +
    Roeien

  • Snatch/C&J + Power Elisabeth Workout

    for Thursday Morning:

    BB Gymnastics

    1) Snatch:
    3X1 @ 80%, 155
    2X1 @ 85%, 160
    2X1 @ 90%, 175
    5X1 @ 80%, 155
    – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

    2) Clean & Jerk:
    3X1 @ 80%, 235
    2X1 @ 85%, 245
    2X1 @ 90%, 255
    5X1 @ 80%, 235
    – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

    Conditioning

    “Elisabeth” (Games version)

    21-15-9 of:

    Power Cleans 135/95#
    Ring Dips

    For time.
    (previous PR is 3:59)

    Midline

    Accumulate 4 minutes of L-Sit Holds.

  • 12/11/12 WOD Workout

    7 Dead Lift 95 lbs
    30 Squats
    10 Push Ups

    5 Rounds for Time - 10:29

  • Half-Angie with Running Workout

    Pull-up x 50
    Run 400 m
    Push-up x 50
    Run 400 m
    Sit-up x 50
    Run 400 m
    Squat x 50
    Run 400 m

    16:28

  • DU & Push jerk doublet Workout

    Buy in:
    5/3/1 Deadlift Week 1
    240x5, 280x5, 315x5+ (9)

    WOD:

    Five rounds for time of:
    50 Double-unders
    10 Push Jerk 185/135*
    Rest 1 minute
    *From the floor. Like always.

    Times: 3:00, 3:16, 3:00, 3:40, 4:04, 3:33
    -Lost track of one round on sheet I was keeping track of times. Ended up doing 6 rounds instead of 5. Nothing like extra practice!
    -Double unders were a fucking mess today. Gotta work on these more.

    Cashout: 3x10 strict chin ups.