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

  • A wod from hell Workout

    20 min amrap

  • 11/16/18 Workout

    Warm up(0:00-15:00)
    Rowling-5rds
    Penalty=burpees
    followed by…

    :45 sec
    Easy Bike 
    Active Spidermans

    :30 sec
    Medium Bike 
    Active Samson

    :15 sec
    Faster Bike 
    Push-ups to Down Dog

    Mobility(10:00-15:00)
    Child's pose-1:00 min

    Skill/Teach(15:00-30:00)
    Bike
    Knees in
    Use arms

    Row
    Fast handle
    Sprint start

    Full Stroke 
    Just Arms 
    Arms And Torso 
    Quarter Slide 
    Half Slide 
    Full Slide

    Transitions on row
    Straps lose

    Pull ups
    Wrap thumbs

    Toes and hips
    Remain hollow and lead way up with toes forward.

    Prep:
    10 Scap Pull-ups 
    5 Kip Swings 
    1-3 Strict Pull-ups 
    3 Pull-ups

    Subs
    In order of preference for stimulus 
    Reduce Repetitions 
    Jumping Pull-ups 
    Ring Rows

    Run through(35:00-40:00)
    5 Calorie Bike 
    4 Calorie Row 
    3 Pull-ups
    then Partner goes.

    Metcon(35:00-60:00)
    Teams of 2
    AMRAP 20
    15/12 Calorie Schwinn Bike 
    12/9 Calorie Row 
    9 Pull-ups
    Alternate rounds

    Opt(12)
    1000m row
    5x50m sprint
    3x6 dip/ring dips super with strict pull ups
    3x3 bent over row

    Finisher
    30 w-raise
    30 pvc pass through
    60 slow bicycles
    1 min samson stretch
    1 min chest opener

  • Tölts Strength

    push jerk kakkosia lattiasta (raakatyöntö)

    6-8 x 1+2

    nousu 80% työnnön ykkösestä

  • Strength Strength

    Ring dip 4x8

  • 22.9.2019 CF Workout

    Lepoja

  • 16.11.18 Workout

    2 ROUNDS :

    50x WBS
    25x Burpee on the plate
    3x Rope Climb

    RX : WBS 9/6
    PLATE : M:20KG F:15KG

  • 211217 Workout

  • Push Jerk 1RM Strength

    Push Jerk 1RM

  • DUS and LRS Workout

    5 min amrap

    • 25 Double unders
    • 1 Legless ropeclimb 3.5m

  • This and that Workout

    Met Con

     100 <a href='/journal/movements/1175'>push ups</a>
 100 <a href='/journal/movements/538'>sit ups</a> (50 normal/50 reverse or <a href='/journal/movements/615'>knees to elbows</a>)
 <a href='/journal/movements/1280'>RUN</a> 5K
 100 <a href='/journal/movements/1175'>push ups</a>
 100 <a href='/journal/movements/538'>sit ups</a> (50 normal/50 reverse or <a href='/journal/movements/615'>knees to elbows</a>)
 100 <a href='/journal/movements/1866'>air squats</a>
 100 walking lunge
 100 standing <a href='/journal/movements/19'>shoulder press</a> with full gallon jugs of water
 100 bent over <a href='/journal/movements/801'>row</a>s with full gallon jugs of water
 Run .25 mile

 This WOD took me around 40 min.  I forgot my watch.  I was at Big Bear Lake 
 Campground so I had to use what I could and the gallon jugs (2) just 
 happened to be there.  We WOD anywhere!