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

  • Diane Workout

    21-15-9

    Deadlift 185/155
    Hand Stand Push Up

  • bench press, deadlift , box jump Workout

    10!

    Bench Press* (65)
    Deadlift* (125)
    Box Jump (24/30")

    *Use 70% of 1RM

    "Cash Out"
    4 x 100m Sprints started at 23, each got faster, ended with 19.2

  • Smash 28.8 Workout

    0-6
    30 strict pull ups
    20 hspu
    10 bodyweight front squats
    0-8 rest
    8-22
    10!
    Deadlift @bodyweight
    Burpee
    22-24 rest
    24->
    1000m run
    50 kbs
    800m run
    40 thrusters
    400m run
    30 hang squat cleans
    200m run
    20 ohs

  • 10-23-12 Strict Press, Bent Rows & Metcon (Row, K2E, Burp Brd Jmp) Workout

    Strength:

    Strict PRess: 12x95, 12x115, 12x125
    Bent Rows: 12x135, 12x155, 12x175, 12x195

    Metcon:

    4 Rnds: 300m Row, 20 K2E, Burpee Brd Jump (100ft) - Rest 2 min between rounds

    Time: 18:23

  • Pistol Thruster 10 RM Strength

    Pistol Thruster 10 RM

  • Aerobic work Workout

    45 min aerobic work
    1 min walk/2 min run
    6.6 km
    134/163
    6.52/4.49 min/km

  • The weight of the world on my shoulders. . . " Workout

    Strength Training:

    B.S. 5-5-5-3-3-3

    F.O.D

    5 Rounds for time and quality of:

    12 KBS 70/50
    6 Combo's
    12 DUB's or 48,000 Singles
    (Yeap that's right 48,000 Singles)

    Coah Says: This is for quality and time NO REPS will be issued!!! Bring you A game

  • Recovery/Mobility WOD Workout

    A.
    10 minutes cardio, you choose :
    Rowing, Assault bike, Sledge push/pull, run, rope turns, body weight moves
    B.
    2+2 Minutes lonkankoukistajien Mobility of Your Choice
    2+2 Minutes rinta/hartian etuosa Mobility of Your Choice
    2+2 Minutes Etu/sisäreisien Mobility of Your Choice
    2+2 Minutes OH/front rack Mobility of Your Choice

    Muista hengittely samaan aikaan, ei repimisiä vaan anna kehon "venyä" rauhassa, lisää tehoa sitä mukaan kun kireys vähenee.

    C.
    Mobility and Maintenance
    * Foam rollerilla selkä aluetta läpi + jumipallon käyttö lapa/epäkäs alueella, 5-10 minutes with them.
    * Choose 2-3 Alavartalon Mobilitya, esim takareisien availuja levytangolla tai jumipallolla pakaroiden käsittelyä. Spend 10-12 minutes with them.
    * Choose 1-2 käsivarsien huoltoon kohdistuvaa toimea ja spend 5-10 minutes with them.

    D. Muista tyhjentää pullollinen vettä mobility session aikana.

  • 03.27.12 WOD Death by Burpees! Workout

    Home » Workout of the Day » 3-27-12 Tuesday’s WOD
    3-27-12 Tuesday’s WOD
    March 27, 2012 Dr. Brian

    Death By Burpees

    On the first minute, perform 1 burpee

    On the second minute, perform 2 burpees

    On the third minute, perform 3 burpees

    Continue until the 20th minute(start of 19:00 on the clock)

    If you cannot finish the number of burpees in that minute; start the next minute and subtract 3 burpees from where you stopped. Continue with that number until the 20th minute. For example, on the 12th minute you could not complete all 12 burpees. On the 13th minute through the 20th minute; you perform 9 burpees on the minute. If you fail again to get 9, subtract 3 again, and continue on the next minute.

    Got to 15 burpees.

  • Chipper 40' Workout

    TC 40' - always restart from the first exercise

    1 wall climb
    2 squat clean @60/40
    3 strict press
    4 burpees squat jump
    5 CTB
    6 deadlift
    7 hand release push-ups
    8 push jerk
    9 pistols for each leg
    10 HSPU