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

  • Pull-up Ladder Workout

    Running clock
    1 pull-up the first minute
    2 the second
    etc, until you can't get them in a minute

    Made it through 9 rounds, plus 5 on the tenth.

  • 06.14.12 Squat Clean Annie Workout

    5 Squat Clean 155/105
    50 Double Unders/ 50 ABMAT
    4 Squat Clean 155/105
    40 Double Unders/ 40 ABMAT
    3 Squat Clean 155/105
    30 Double Unders/ 30 ABMAT
    2 Squat Clean 155/105
    20 Double Unders/ 20 ABMAT
    1 Squat Clean 155/105
    10 Double Unders/ 10 ABMAT

  • Brokeback Workout

    Deadlift - Have John calculate 1RM (215) using 3RM(200) from last week.

    75% - 5 - 160
    80% - 5 - 170
    85% - 5 (or more) -185 - did 5
    Ripped up my hands!

    WOD
    EMOTM 2 hang cleans, 15 minutes. Shared a bar with Debbie. We used #75, then increased it to #80 about half way through.

    Post-WOD
    40 T2B or 40 GHD's. Did 4 sets of 10 - first time on GHD.

  • Ninjat 14-16v WOD Workout

    4 rounds for time

    30 box jumps
    15 toes to bar

    then

    3 x

    600 m row easy
    työ:lepo 1:0,5

  • Double unders, Air Squats, Box Jumps Workout

    3 rounds for time:

    60x double unders
    30x air squats
    15x box jumps 24"

  • Work and Rest Workout

    PreWOD: 150 pushups, in as few sets as possible. 7 max.

    15,12,12,10,10,10,10=7 sets 79 total

    WOD: 30 second sprints, with 90 second rest in between each. 8 rounds.

    PostWOD: 4 minutes/8 sets of Tabata sit ups. 13

  • Burpee Pullups, Box Jumps, Front Squats, KBS, Run Workout

    4 Rounds

    10 Burpee Pull Ups (stacked two 45# plates under the low bar)

    20 Box Jumps 24/20

    10 Front Squats 135 (MOD 50#)

    20 KBS 1.5/1p

    200m Run

    Killer wod. Had to sit on the box a few times to catch my breath and walked during parts of the 200m.

  • Mingas Mini Wods Workout

    5 Rounds:
    - 10 x 20kg Dumbell Snatch
    - 10 x 9kg Slamball Squat Cleans
    - 10 x Dips

    Rest 1:1, increase Dumbell by 2kg each round.

    In teams of 2, 3 rounds each:
    - 1 person runs at 15km/h while the other completes
    - 20 x Air Squats
    - 20 x Pushups
    - 20 x Situps

  • Gymnastics + strength + aerobic work Strength

    135 min
    Warm up for 20 min

    1.BCTB
    - Drills
    - BFLY x 30
    - BCTB x 25 (singles)

    2.Bench press
    A. 7 RM

    B. 3 x 5 @ 7 RM

    3.Aerobic work
    A. Easy bike for 45 min
    18150 m
    Avg. 2.28/1000 m
    HR 122/132

  • Chest & Back Workout

    Strict Pull Up:
    - BW x 5, 20kg x 1 + BW x 5, 30kg x 1 + BW x 5, 40kg x 1 + BW x 5, 50kg x 1 + BW x 5, 55kg x 1 + BW x 5
    - 20kg x 9 + BW x 1

    Butterfly Pull Ups:
    - 3 rounds x 15

    Bench Press:
    - 20kg x 3, 30kg x 3, 40kg x 3, 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 3, 120kg x 3

    Incline Bench Press + Dumbbell Bent Over Row:
    - 60kg x 7 + 36kg x 7 (each dumbbell)
    - 70kg x 7 + 36kg x 7
    - 80kg x 7 + 36kg x 7

    Straight Arm Cable Push Down:
    - 21kg x 7, 28kg x 7, 35kg x 7

    Seated Cable Row Machine + Push Ups:
    - 30.5kg x 7 + 10
    - 37.5kg x 7 + 10
    - 40kg x 7 + 10

    Seated Bench Press Machine (Incline) + Push Up (feet on 24" Box):
    - 20kg x 7 (each arm) + 7
    - 25kg x 7 + 7
    - 30kg x 7 + 7
    - 35kg x 7 + 7