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

  • Squat Clean Thruster/Pullups Couplet Workout

    Skill
    Max Strict Muscle Ups - 3
    10 mins of Double Unders
    5 mins of HS Walk

    WOD
    Five rounds for time of:
    7 Squat Clean Thrusters (35kg)
    10 Pullups

  • Row/DB snatch Workout

    3 rep max bench press:
    3x 135 lbs
    3x 185 lbs
    3x 205 lbs

    Complete as many rounds in 15 min of:
    250 m row
    100 lbs DB snatch 10 reps each arm -> sub'd 45 lbs

    5 rounds + 161 m

    I'd be very impressed to see this workout done we 100 lbs DBs.

  • Foam roll/stretch Workout

    Legs are beat up after deads. Foam roll, very painful.

  • OPT - 12.11.2012 Workout

    being

    A. Clean grip DL; build to a tough 3 TnG - 335#
    B. Weighted dip; 5, 5, 5; rest 2 min - 53#
    +
    20 seconds max reps KBS 2 pood
    20 seconds max reps burpees
    20 seconds max calories airdyne
    Rest 5 min actively
    x5

    pretty much stayed consistent at 10-8-8 across each set

  • Wallball, KB Swing, High box jump, DUs Workout

    I was feeling a little not focused so I put together a 4 movement rotation to keep on increasing and doing while resting approximately 3 minutes between rounds
    20 Wallball (I used an 18 lb ball, but was throwing it WAY HIGHER... like 11 or more feet up.
    10 KB Swings (I used DBs) started with 35 lbs, 50, 60, then 70 for the real sets (4)
    10 High box jumps I was at about 32 then kept increasing and was VERY near max for all sets
    40 DUs

    I would do a round in about 3 minutes and then take about a 3 minute rest. The high box jumps took the time because I was jumping up and not rebounding down since they were so high.

    GREAT WOD

    Post WOD
    I did sets of 5 reps of pretty close to max height box jumps (about 4 fingers higher than my belly button)

  • 12-11-2012 Workout

    10 minute AMRAP

    10 Shoulder to Overhead #115/75
    90M Sprint

  • Henkeli 280120 Workout

    Metcon day + optional skill work
    Optional accessory:
    Handstand practice for 10-20min
    - alkuverryttelyssä kaikki keksimäsi eläinliikkeet etu-ja takaperin, lisäksi hyvät liikkuvuudet olkapäälle
    - päälläseisonta, päälläseisonnassa taitto lantiosta eteen ja taas lantion ojennus
    - wall climb-asennossa hyvän keskiasennon haku
    - nousut käsilläseisontaan seinää vasten (selkä seinää kohti)
    - käsilläseisonnassa shoulder taps
    - nousut käsilläseisontaan vähän etäämmältä seinästä niin, että otat pari käsilläkävelyaskelta päästäksesi seinälle
    - käsilläkävely ilman seinää

    E2MOMx7
    1-3 rope climb
    rest time easy row/bike

    for time:
    Twisted Diane:
    21-15-9
    Deadlift 84/58kg
    Huspu
    Assaultbike calories

  • Win Workout

    Pre-WOD - 11 Minute Clock:
    - 5 minutes
    2 Power Snatches EMOTM (55#)
    - 1 Minute Break
    - 5 minutes
    1 Power Snatch EMOTH (65#)

    WOD - 10 Minute Clock OTMEM:
    Alternate Minutes (Minute 1, KB; Minute 2, 200M; Minute 3, KB ...)
    - 15-KB Swings (53#,35#)
    - 200 meter run

    Skipped the 3rd 200m run because I run slow and was falling behind!!!

  • Squats & deads Workout

    Back Squat
    12x2 @ 85% (275)

    Deadlift
    12x2 @ 65% (300)

  • Test #1B Max reps strict press Strength

    RX: 40/25kg
    Sc1: 30/20kg
    Sc2: 20/15kg