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

  • 2 Girls in 1 Night (Helen and Grace) Workout

    Nate and I teamed up for Barbells for Boobs. We had to do Helen and Grace back to back. We could tag in and out at anytime, but we both had to run the 400m in Helen. You could not start the KBS until both partners finished the run. When we finished helen, we went straight to Grace, no break.

    Helen= 3 Rds

             400m <a href='/journal/movements/1280'>Run</a>

         21 1.5 Pood KBS

         12 pull-ups

    Grace= 30 GTO 135lbs

    I think we did great. We finished in 5th place against around 22 all male teams,(there were some great female teams and combination male/female teams) and we were clearly the oldest pair there. NICE WORK NATHAN.

  • WOD: push up, box jump, kbs Workout

    Amrap7:
    6 push up
    12 box jump
    24 kbs

  • 8 rounds of couplet:Power Snatch to OHS x 10 & Bent Over Row x 10 (use same weight) Strength

    Perform 8 rounds of the following couplet for weight and good form:
    Power Snatch to OHS x 10 reps
    Bent Over Row x 10 reps

    Take a small amount of time between rounds and push to get back into the Bent Over Row quickly after the OHS. If I can't snatch, then Power Clean and press to get set. This is an OHS and Row WOD.

  • 10 min EOM MisFit Snatch Complexes Strength

    Every other minute on the minute for 10 minutes (5 rounds) – 2 MisFit Snatch Complexes @80-90%* of 1RM found during test week – drop and reset between full complexes.

    The goal here is to finish all sets starting every other minute, if that is possible at the percentages use them. If not, scale weight down. To clarify this will be five sets of snatch-OHS-hang snatch-OHS for a double, dropping the bar and resetting after the first “rep”. The weight is easier to lift the faster you do it, you’ll just have to deal with the ridiculous heart rate spike after.

  • Bench press Strength

    10 toistoa pitkästä aikaa

  • 10 kierrosta: 20cal ab / 10 db hang c&j / 10 ghd Workout

    10 kierrosta aikaa vastaan:

    • 20cal Assault Bike
    • 10 käsipaino-rinnalleveto ja työntö riipusta
    • 10 GHD-istumaannousu

    c&j kahdella käsipainolla. Painot kommenttiin.

  • 19/03/19 Workout

    14' AMRAP
    25 Wall Balls
    20 Russian Kettlebell Swings 32/24

    10 Burpees

  • 12.10.2012 Workout

    Backsquat
    6x 245#
    6x 255#
    6x 265#7

    Deadlift
    5x 405#

    5 rounds for time
    7x cleans @155#
    3x muscle ups

  • WOD Workout

    For time, fast and heavy:
    21 dumbbell/KB thrusters
    Run 400 meters
    18 DB/KB thrusters
    Run 400 meters
    15 DB/KB thrusters
    Run 400 meters
    pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets.

  • Olipahan se Workout

    5 kierrosta

    500m soutu
    15 ilmakyykkyä
    13 boksille askellusta
    10 vatsarutistus+ seinäpallo