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

  • Friday workout! Workout

    10 Pull ups
    30 knees to elbow
    30 dips
    30 weighted squats

  • DU, Cindy, Situps Workout

    50-40-30-20-10
    Double unders - scaled to singles x4
    Sit-ups

    Between sets 1 cindy ( 5 pull-ups - used black band
    10 push-ups
    15 squats)

  • Metcon Workout

    9-12-15

    60 kg markløft
    Push ups
    Box jumps

    Amrap 15 minutter

    Klarte 10 runder

  • Thanksgiving Challenge Benchmark Workout

    WOD:
    AMRAP (10 minutes)
    10 Pullups
    15 Wall Ball (20#)
    <-> Gym Farmers walk (1.5 pood)

    7 rounds + 1 wallball

    Did all pullups unbroken except 1 round

  • Tempo Run Workout

    4 miles total; 1 mile warm-up, 2 mile Tempo @ 8:36 pace, 1 mile cool down

    4 miles in 36:25

    warm-up @ 9:15
    1st mile tempo @ 8:34
    2nd mile tempo @ 8:25
    Cool down @ 10:08

    average pace 9:06
    average heart rate 145

    http://connect.garmin.com/activity/129320470

    Felt good, tempo pace felt easy.

  • Nancy Workout

    Warmup
    3 rounds
    spiderman
    10 bar push press
    8 tuck jumps

    Mobility
    Band work with wall squats - painful!
    knee in corner quad stretch

    Skill
    OHS Light weight 4x5 work up to 95lbs

    WOD
    Nancy
    35m run
    15 OHS 95#

  • 11.17.2011 Workout

    7x2 Deadlift - worked 7 sets at #375

    Tabata Row -838 meters

    100 reps of:
    GHD/T2B

  • China WOD Workout

    WOD at Crown Plaza in Beijing

    Buy-in:
    2x Cleans (Power or squat) EMOM for 12 minutes
    60, 70, 75, 80, 80, 85, 85, 85, 90, 90, 95 (1), 70 kg

    WOD:
    12 min AMRAP
    5 -105kg Deadlift
    10 - 70# DB Swing
    15 - T2B

    Cash out:

    3 farmers walks down and back gym (about 50 feet one way)
    65, 65, 70# DB's
    Forearms & grips smoked from WOD

  • 5K Run Workout

    WOD
    * 5K run

  • Cindy From Hell Workout

    20min AMRAP
    5 Strict Pull Ups
    10 Burpees
    15 Wall Balls (20#)