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

  • DU C2B pull-ups Workout

    Tuesday 29th August 2018

    BACK SQUAT

    Fitness
    3 x 5 LP

    Heavier than last week.

    Performance
    85% x 1, 85% x Max Reps

    Warm up, then perform one set of 1 at 85% (of 1RM), followed by a max rep set at the same load. Use a spotters, but aim to end the set 1 rep shy of failure. The goal is no failing.

    Post loads to comments.
    Exposure 3 of 8

    AMRAP 10 Minutes:
    10 Double-Unders
    3 Chest-to-Bar Pull-Ups
    20 Double-Unders
    6 Chest-to-Bar Pull-Ups
    30 Double-Unders
    9 Chest-to-Bar Pull-Ups
    40 Double-Unders
    12 Chest-to-Bar Pull-Ups
    50 Double-Unders
    15 Chest-to-Bar Pull-Ups

    Continue adding 10 Double-Unders and 3 Chest-to-Bar Pull-Ups per round until time is called. Scale Dubs to about 1/2 attempts (aka Double-Blunders) or 2x Singles as needed. Scale the Pull-Ups to Chin-over-Bar or Jumping Chest-to-Bar as needed. Alternately, instead of scaling to keep moving consider using today as 10 minutes of practice on one of these 2 skills you have trouble with.

    Post rounds, reps, and Rx to comments

  • Shoulder press Strength

    Max reps @80%

  • Metcon Workout

    28 Min E7MOM (ogni 7 minuti x 4 volte) of:
    Assault Bike 15 Kcal
    Bar Muscle Ups 8/6 reps
    BB Power Snatch (60/40Kg) 8 reps
    Assault Bike 15 Kcal

  • Run & walk 5 km Workout

    Run on off during 5 km distance

  • Running 400 m LM Workout

    400 m
    white-blue

  • Superkids 7-9 v Taito Workout

    Käsilläseisonta seinää vasten
    PEP
    Käsiläseisontapunnerru penkiltä/ boxilta

  • Rush Workout

    3 rounds for time:
    20 BF Burpee
    10 STOH@50/35kg
    10 Pull up
    Time cap: 15 mins

    EMOM 15':
    a) 10-15 Toes to bar
    b) 30-60 DU
    c) 10-15 heavy WB@12/9kg

  • deck of cards Workout

    hearts - burpees
    diamonds - push-ups
    clubs- situps
    spade - squats
    jokers 1 school lap

    walked 2 laps and ran 2 laps prior to workout

  • For time Workout

    For time:

    100 cal ski
    100 cal row
    100 cal bike

    Every 2 min 7 burpees

  • ran Workout

    ran 2 miles and biked 10 mins