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

  • Clay's First Workout

    WOD -- 5 Rounds for Time (Aaron 12:00/Josh 11:11/Clay 14:08)

    5 Burpees
    10 Strict Standing DB Shoulder Press (40#/30#/20#)
    15 Box Jumps (20'/24')

    WOD -- 1 Round for Time (Ryan 30:35)

    1000 Single Unders
    100 Lunge (50 e)
    100 Lying Leg Lifts
    100 Lateral Lunge (50 e)
    100 Superman
    1000 Single Unders

  • Alternative A Workout

    Aerobic endurance for 60-90min:

    40-60min HR 55-65% (wattbike, outdoor biking, bike erg, row)
    20-30min HR 65-75% (running, ski erg, rowing, biking)

  • Accessories Workout

    5 rounds for quality:
    6 Strict Pull-ups
    9 HR Push-ups
    12 T2R(ings)

  • Extra Credit 22-06-2018 Workout

    1a) Chest Supported Dynamic Iso Rows: 3 x 20 (total). Rest 30s.
    1b) Double KB French Press: 3 x 12-15. Rest 30s.

  • 24.3.2019 Workout

    AMRAP 3

    15 Db Hang Squat clean 22,5/17,5kg
    30 Du´s

    rest 2 min

    AMRAP 3

    10 DB push press 22,5/17,5kg
    8 Chest to bar pull ups

    rest 2 min

    AMRAP 3

    20 DB snatch ALT. 22,5/17,5kg
    16 WB 20/14p

  • 30 Muscle Ups Workout

    For Time

    30 Muscle Ups

    Scaled this down to jumping muscle ups. Bottom of the ring was about forehead height. Need to work through the progressions to get the transition down better.

    Did this workout outside. Took my rings to the park and threw up on the basketball hoop. Height worked perfectly.

  • Aerobic work + mobility Workout

    75 min

    A.60 min aerobic work
    1 min walk/1 min run
    7.08/5.03 min/km
    125/149

    B.15 min mobility work

  • Aerobic work Workout

    40 min
    1 min walk/1 min run
    5.7 km
    Avg. HR 115
    7.03/4.16 min/km

  • Back squat 6 x 2 Strength

    Back squat 6 x 2, every 2 min.

  • Weightlifting strength Strength

    2-2-2-2-2 of:
    BB Power Snatch
    90-95% Heavy 2-2-2-2-2 reps
    Use load Heavy of last week