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

  • WOD 2 7/27/11 Workout

    Strength:
    1 Rep Max Snatch
    155#

    Met-Con:
    Atlas Stone Ladder
    Shoulder the stone 1 time the first minute, 2 the second minute, etc., until you cannot complete the number
    140#: 4 Minutes
    95#: 7 Minutes

  • Black or blue Workout

    Team WOD 3R each
    0.3 mile AB
    10 TTB
    20 manmakers
    0.3 mile AB

  • Clean & Jerk 3rep 15Min EMOM Strength

    Do 3 clean & Jerk every minute

  • 12x2min run Workout

    12x2min run, rest 30 seconds. Keep the same pace on each interval.

  • Run/Burpees Workout

    6 rounds for time:
    400m Run
    25 Burpees

  • Holleyman Workout

    5 - Wall Ball Shots 20lb
    3 - Handstand Push Ups
    1 - Power Clean @ 225lbs.

    SUB: 170lb powerclean

    30 rounds

  • Total workouts of the week Workout

    Total workouts of the week 10 hours, x 7 - deload week

    Metcon: ma, ti, ke, la
    Aer: to 30 min
    Squat: 960 kg

    Gymnastics:
    CTB 105
    Pull up -
    TTB -
    HSPU -

    MU ke 10
    BMU -
    Bfly ti
    HSW ma, ti, pe

    Sleep 5/7
    Avg. time asleep 8:04
    Avg time to bed 22:20 :)

  • Running + JG + squats Strength

    Morning: 60 min
    A. Running warm up for 25 min
    B. Main set
    6 x 400 m @ 1:35, 90 s rest between 400's
    Times: 1.35, 1.34, 1.35, 1.35, 1.35, 1.34
    -Into-
    12 x 200 m @ 0:46, 60 s rest between 200's
    Times: 46 45 46 46 45 46 / 46 46 45 45 45 44 s.

    Evening: 150 min
    Warm up EMOM12 + 5 x 2 m HSW
    1.Own skill
    A. BMU practice for 20 min
    - 7 x 3 + 1 reps = 22 BMU

    2.Strength
    A. Back squat 5 x 6 @ 70% - 95 kg x 0.7 = 66.5 kg
    5 x 6 x 67.5 kg
    - 3+3 Skater jumps after each set
    - Rest as needed

    B. 3 sets:
    - 15+15 s Single leg Sorenson hold
    - 10 Double KB Front rack Box step up - 12 16 16 kg
    - 60 s Heavy plank hold between boxes - 16 16 16 kg

    3.JG PP 10.9.2018
    A. Turkish Get-up 5 x 5, 60 s rest between sets. Same weight across - 12 kg

    B. Hanging
    - Accumulate 90 s of pronated passive hang
    - Accumulate 90 s of supinated passive hang
    - Accumulate 60 s of narrow grip pronated passive hang
    - Accumulate 60 s of narrow grip supinated passive hang

    C. Pressing
    Accumulate 4 minutes of front support walks

    D. Plank hold - not done

  • Lunges, elite sit ups, burpees Workout

    21-15-9
    Lunges (both legs equal 1 rep)
    elite sit ups (bottom of feet together, knees spread, touch the ground behind your head and in front of your toes)
    burpees

  • Annie Workout

    50-40-30-20-10

    DU's (1:1)
    Sit-ups