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

  • Handy Dandy Workout

    WOD:
    7 Rounds for time:
    3 Power Cleans (RX 205/135)
    4 Hand Stand Push Ups

    Did the HSPU with one ab mat, but didn't get to touch my head to it each time. Overall pretty happy about the WOD time and weight.

  • Wall Ball and Pullups Workout

    WOD:
    7 Rounds for time:
    -10 Wall Ball Shots
    -10 Pull Ups

  • Wall Ball and Pullups Workout

    WOD:
    7 Rounds for time:
    -10 Wall Ball Shots
    -10 Pull Ups

    post-WOD:
    -50 sit ups

    Modifications: did most pull ups jumping to keep a high cardio intensity

  • Unbroken Double Unders Workout

    Unbroken Double Unders

  • Metcon 4 Workout

    Soutu 10min.
    Hiihto 10min
    Käsilläseisonta / kävelyharjoittelua
    Assault 10min.
    Pyöräily 5min

    Tulos on matkat metreilnä yhteensä

  • Handy Dandy Workout

    WOD:
    7 Rounds for time:
    3 Power Cleans (RX 205/135)
    4 Hand Stand Push Ups

    Post WOD:
    1 minute Plank
    1 minute Sit ups
    1 minute Bottom of Air Squat
    1 minute burpees
    Hang from pull up bar as long as possible

  • Wall Ball and Pullups Workout

    WOD:
    7 Rounds for time:
    -10 Wall Ball Shots
    -10 Pull Ups

  • March 15th, 2011 Workout

    6 minutes Airdyne cycling

    5x10 squats, 30kg
    5x10 pullups, using a green rubber band

    5x
    30s Airdyne cycling (max)
    10 pushups
    30m walking lunges with 4kg med ball
    10x lateral pulldowns (19kg)
    mountain climber (10x each leg)
    30m prowler (30kg / 66 lbs)

  • Nancy Workout

    5 rounds
    400m run
    15 OHS 65lbs

    I tried to snatch 60 lbs, but could not get it overhead, so I dropped to 50lbs. This was again, a bad wod for me...spent a lot of time getting the weight overhead & my hands in the right position. Should have taken a rest day.

  • Row 1000m x 4 with 3 min rest between rows Workout

    1 - 4:06

    2 - 4:07

    3 - 4:05

    4 - 4:08