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

  • Wendler Back Squat Workout

    Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 10
    Week 2: 75.5kg x 3, 87.5kg x 3, 97.5kg x 10

  • Legs WOD 8 Workout

    24" Box Step Up with calf raise (10kg dumbells in each hand)
    - 3 sets x 5 each leg
    Good Mornings
    - 20kg x 10, 40kg x 10, 40kg x 10

  • Hang Squat Snatch Practice Workout

    20kg x 5reps x 2
    30kg x 5 x 2
    40kg x 5 x 2

  • Skill Work - Ring Dips/Pull-Ups Workout

    7 min AMRAP:

    Ring Dips (10)
    Pull-Ups (10)

  • Monday 111010 Workout

    FOR REPS & TIME

    4 min. Tabata
    "bottom-to-bottom” squat (hold squat at bottom during 10 sec rest )
    and then Run 1 mile

  • Barbara Workout

    Barbara
    5 rounds:
    20 ring pulls
    30 Push-ups
    40 Sit-ups
    50 Squats
    Rest 3:00 between rounds

  • KB Swing Intervals Workout

    (16kg x35) x4 w/ 30 sec rest (last set 20 sec rest)
    (24kg x15) x4 w/ 20 sec rest

  • Get up, get up! Workout

    Decided to do some strength work at home since I was short on time. I did a bunch of TGU's with KB's.

    2 ladders of 5 with 44lb. KB
    2 ladders of 3 with 1.5 pood KB
    5 singles with 2 pood KB

  • KB Pressing Workout

    Did another workout at home on Sat. AM since parents were still in town and didn't want to bail out on them.

    Ladders of KB presses:
    5 x 5 with double 44lb. KB's
    3 x 3 with 44lb./53lb. KB's

    Practiced some DU's as well.

  • 10.10.11 WOD Workout

    Shoulder Press 5.5.3.3.1.1 65/75/85 tried for 90 no good :-( not a PR

    5 min Rest then:

    21.15.9

    Shoulder Press @ 60% of 1 RM @55lbs

    Slamball

    Burpee