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

  • Mayhem Dec 4, '12 Workout

    20 Unbroken Back Squats - 115#

    10-9-8-7-6-5-4-3-2-1
    Squat Clean 105
    Burpee
    hang squat clean

    50-40-30-20-10-20-30-40-50
    Double Unders
    Sit-ups
    2x jump rope for du's

  • TTP Engine week 4 + Jacked gymnastics Workout

    Morning: 30 min walking
    Including a breath ladder up to 9 for 10 min
    110/136

    Afternoon: 120 min

    1.Jacked gymnastics
    Ring Muscle-up Technique
    Complete:
    - 2 x 5 small swings with a t-shirt or something light between your feet
    - 2 x 5 full ring swings (still with a t-shirt)
    - 3 x (2 swings + 1 hips to rings)
    - 3 x 2 inverted kip to bottom of dip
    + ring muscle up 8 x 1

    2.Conditioning
    Breathing warm up
    Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
    Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
    Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

    Main set
    A. 4 x [5 Rounds on Assault bike, ski erg AND/OR rower of] 45s @ faster than MAS (Max Aerobic Speed) pace OR (RPE 7+), see notes below for details
    15s @ rest
    Rest. 2 minutes between sets of intervals

    Rower: 1.58.4, 1.58.0 / 500 m pace
    AB: 53 cal 53 cal

    3.Cool down
    A. 5 minutes light easy jog/walk with nose breathing.
    B. Lunge Flow

  • Thruster, pull up, toes to bar WOD Workout

    Complete the following:

    12 x 40kg Thruster
    12 x pull up
    12 x toes to bar

    9 x 40kg Thruster
    9 x pull up
    9 x toes to bar

    6 x 40kg Thruster
    6 x pull up
    6 x toes to bar

  • Run, stomach WOD Workout

    In teams of 2 complete 3 rounds of the following (1 person runs, whilst other does stomach work):

    • 200m run (14km/h)
    • max reps hands to feet crunches (in time it takes partner to run 200m)
    • run 200m
    • max reps feet to hands leg raises (in time it takes partner to run 200m)

  • 07-12-2011 WOD Tabata Something Else Workout

    Shoulder Press Lift-9

    “Tabata Something Else”
    8 sets of each, 20 seconds on 10 seconds rest:

    Pull Ups =75

    Sit Ups = 86

    Push Ups = 81

    Air Squats = 110

    Count Total reps from all exercises.

    Total reps= 352. Had 375 until I added correctly.

  • Burp, Pull, Jump, Sit Workout

    Pre WOD:
    30 reps of bench press - ring pushups on the amount you fall short of 30
    Used 115 and got 20, 9, 6 reps of bench press (10, 21, 24 ring pushups)

    WOD:
    25 Burpee
    50 Pull Up
    75 Box Jump
    100 Sit Up

  • 1 Mile/ 400 Meter Intervals Workout

    1 Mile Run (5:45)
    400 Meter Run (1:10)
    1 Mile Run (6:00)
    400 Meter Run (1:15)
    1 Mile Run (6:15)
    400 Meter Run (1:03)

    These were not at the track so estimated distances.

  • Bitch Workout

    1-2-3-4-5-6-7-8-9-10
    Clean (155#)
    40 double unders after every round

  • 07-12-2011 WOD Tabata Something Else Workout

    “Tabata Something Else”
    8 sets of each, 20 seconds on 10 seconds rest:

    Pull Ups =55

    Sit Ups = 78

    Push Ups = 64

    Air Squats = 81

    Count Total reps from all exercises.

    Total reps= 278

    A little weak for me...had hoped for more.

  • HEAVY MONDAYS Workout

    S.W.O.D

    B.S. 3-3-3-1-1-1

    *We are setting new PR for every body to re adjust the up coming workouts.

    Then. . .

    3 Rounds for time of:

    355m Run
    12 Combo's
    21 K.B.S 35% of B.W