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

  • 27.10.2019 CF Workout

    Lepoja

  • Gymnastics + weightlifting + conditioning Strength

    170 min
    Warm up: EMOM12 + 10 min mob.

    1.Gymnastics
    A. HSW practice for 10 min
    - 15 m.

    B. BMU practice for 20 min
    - BMU 10 x 1 + 3 x 2 = 16 reps

    2.WL
    A. Power snatch - Touch n go 5 RM
    25 25 25 25 25 25 30 30 35 37.5 40 kg

    B. Snatch balance + Overhead squat - 4 x 2+1
    25 30 35 40 42.5 kg

    3.Conditioning
    A. 5 rounds for time:
    5 Deadlifts 80 kg > 75 kg
    10 Burpees
    Time: 3.51

    • Rest as needed -

    B.10 min AMRAP w/ a weighted vest - 10 kg
    10 cal Assault runner
    10+10 Lunges (10 on one other leg first, 10 on the second after)
    10+10 m Sled push (70kg on the sled)
    Result: 4 rounds

    • Rest 2 min-

    C. For time:
    30 Burpee chest to rings
    Time: 6.04

    Cool down: 10 min bike

  • 24.06.2013 Workout

    For time (Cap time 12min) :
    • 50 KB Swing
    • 40 pull up
    • 30 up and down + air squat
    • 20 wall climb

  • Gymnastics + Hard routine Strength

    30 + 150 min
    Warm up for 10 min
    1.Gymnastics
    A. BMU practice for 15 min
    - 12 x 1 reps
    B. Butterfly pull up practice for 10 min
    - 6 7 7 9 = 30 reps

    Hard routine
    2.Warm up for 15 min

    3.WL
    A. E2MOM12: 3 split jerk from rack
    25 30 35 40 45 48 50 50 50 kg

    4.Strength
    A. 15 min to find 2 RM weighted pull up
    Pull up: 5 10 15 20 25 kg PR!
    Chin up: 27 kg PR!

    5. Conditioning
    10 x 2 min on: 1 min off
    A. 14 cal row + max reps wall ball
    - 20 22 22 22 24

    B. 13 cal AB + max meters HSW
    - 5 5 5 5 5 m (in 2-4 sets)

    6.Accessory
    A. KB sumo deadlift - 4 x 10 x 16 kg

    B. KB split squat between plates 10/side - 12 12 16 kg

    C. EMOM7: abs

    D. 3 sets: 2 arm DB push press - 10x30 8x35 10x35 lbs

    E. Single arm KB press - 4 left, 2 right - 6x12 kg 3x6x10 kg

    F. Bottom up press only left - 2 x 6 x 6 kg

    G. Bicep curl tabata with barbell

  • Holy Arms, Batman! Workout

    One-Rep Max Should Press
    120 LBs

    3x for Time:
    10 L-Sit Pull Ups*
    15 Ring Rows
    20 Push Ups
    Run 400 meters

    *This was the first time I've done the L-Sit Pull Ups and DAMN they are hard!

  • "Beach WOD" Workout

    WOD

     20 Min AMRAP
      400 m <a href='/journal/movements/1280'>Run</a>
        10 <a href='/journal/movements/2407'>Push</a>-ups
        20 <a href='/journal/movements/1866'>Air Squats</a>

      Ryan 7 RDS + 400 m/Aaron
      7 RDS/Carly-Amy 5 RDS

      THEN Max Effort <a href='/journal/movements/2407'>Push</a>-ups (Ryan 50/ Aaron 41), 2 mike <a href='/journal/movements/1280'>run</a>

  • For Time: 100 Butterfly Situps Workout

    Complete 100 butterfly sit-ups for time

  • 12 EMOM Workout

    12 Minute Work out: EMOM - Complete following movements on every minute
    1xHIGH HANG CLEAN
    1xHANG CLEAN
    1xCLEAN
    1xPOWER JERK

  • 05.09.2018 Workout

    Ryan:
    5 RFT
    *7 BMU
    *21 Burpee to target

  • Sledge push, medball over shoulder & leg lift Workout

    10rounds:
    Sledge push 20m 60kg
    medball 50kg over shoulders 2reps (1/1)
    Lying leg lift 10-14reps