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

  • Lördag 5/11 2016 Workout

    Fredrika
    En svensk herowod i team-format

    Madelene omkom när polisbilen hon satt i körde av vägen och hamnade uppochner i det iskalla vattnet.

    Olyckan ägde rum i Fredrika i Åsele kommun, och blev resultatet när poliserna försökte förmå en påverkad man, som körde helt vansinnigt, att stanna.

    Hennes kollega klarade sig med ett nödrop och vid kontroll visade det sig dessutom att hon (vid olyckstillfället) var gravid i 14 veckan.

    Så här ser woden ut:

    WOD Fredrika
    (Teams of 2, split anyhow, 1 work 1 rest)
    5RFT
    11 DL @100/70
    15 Lateral burpees
    13 HSPU
    51 Double-unders
    10 Muscle-ups

    After 5 rounds
    17 min row for meters

    Score is time, tiebreaker meters on rower.
    Timecap on first part 25 min.
    Total workout time: 42 min.
    For every rep not completed (before TC) on first part subtract 100 meters from row.

    5/11/2015 (5-11-15, dödsdatumet)
    13-5110 (polisbilsanropet på bilen som körde av vägen).

    17 min på rodden motsvarar de antal minuter (17 minuter) det tog för räddningspersonal att komma fram till olycksplatsen.

    Scaled version
    (Teams of 2, split anyhow, 1 work 1 rest)
    5RFT
    11 DL @70/50
    15 Lateral burpees
    13 HR-pushups
    51 Single-unders
    10 Pullups

    After 5 rounds
    17 min row for meters

  • 0600 CF Undisclosed Day 92 - T2B & Ring Dip EMOM Workout

    Press
    5X95
    3X115
    3X115
    3X135
    2X140

    OMOMx16
    Odds: 10 T2B
    Evens: 10 Ring Dips

  • WOD Workout

    5 rounds:

    5 box jump (30 inch)
    5 deadlift (215 lbs)
    5 wall climbers
    5 snatch (95 lbs)

  • Warm up and Strength Strength

    Warm up
    Bike or Row
    0:30 seconds easy pace
    0:30 seconds moderate pace
    X3

    Into 2 rounds
    10 goblet squats
    10 KBS

    Strength
    Front squats
    E2MOM x 6
    8 reps
    Try to increase weight from last week. Aim for 2-3 weight increases throughout EMOM

  • Helen Workout

    Helen
    3 Rounds for time of:
    400 Meter Run
    21 Kettlebell Swings (35/55#)
    12 Pull-ups

  • Painonnostokurssi 3. päivä ylöstyöntö ja etukyykky Workout

    Ylöstyönnön ja etukyykyn harjoittelua

  • LPS161104 Workout

    1.Snatch

    • 65%/2
    • 70%/2
    • 75%/2
    • 80%/1
    • 85%/1

    2.Clean & Jerk

    • 65%/2
    • 70%/2
    • 75%/2
    • 80%/1
    • 85%/1

    3.Back Squat

    • 60%/3
    • 70%/3
    • 75%/3
    • (80%3)3

    4. for time

    21-15-9

    • ohs 61kg

    3- 2- 1

  • Pull-ups and Cleans Workout

    21-15-9 of:
    Pull-ups and
    Power Cleans at 95 lbs

    Coming back from the knee, it felt pretty good.

  • "BOUNCY HOUSE" Workout

    "BOUNCY HOUSE"
    4 MINUTE AMRAP
    3 Rounds:
    -12 Deadlifts
    -9 Hang Power Cleans
    -6 Jerks
    Time remaining: Max Calorie Row

    REST 4 MINUTES

    4 MINUTE AMRAP
    2 Rounds:
    -12 Deadlifts
    -9 Hang Power Cleans
    -6 Jerks
    Time remaining: Max Calorie Row

    REST 4 MINUTES

    4 MINUTE AMRAP
    1 Round:
    -12 Deadlifts
    -9 Hang Power Cleans
    -6 Jerks
    Time remaining: Max Calorie Row

    RX 75#/55# - 95#/65# - 115#/75#
    RX+ 95#/65# - 135#/85# - 155#/105#

  • 03-11-16 // BEAR COMPLEX, PROWLER and ROWING Workout

    20 min amrap

    BEAR COMPLEXES SHOULD BE DONE UNBROKEN - TRY TO NOT LET THE BAR REST ON GROUND BETWEEN THE 2 REPS, NOT EVEN TO REGRIB....... SQUAT CLEAN IS ALLOWED AS A COMBINATION OF THE FIRST TWO MOVEMENTS OF THE COMPLEX

    SCORE IS THE NUMBER OF COMPLETE ROUNDS - ADDITIONAL REPS IS NOTED AS A NOTE