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

  • Run Workout

    4 km with Kelly.

  • Ring Dips & double unders Workout

    Skill - Ring Dips and Pistols: superset 3 x5
    20 minute AMRAP
    5 ring dips
    10 wall ball
    15 weighted situps
    20 double unders

  • 3-20-2012 Workout

    18 minute Time Limit

    10-20-30-40

    Burpees - touch bar
    Pullups

  • Strength - HBBS Strength

    Total 80min:
    WU: 500m row, 3 rounds: 10 KB swing 16kg, 10 KB snatch 12 kg
    Mobility
    HBBS, Wendler week 3
    HSPU practice on two abmats
    K2E - T2B practice 7x5 reps
    1000m row

  • Painonnostotekniikka Workout

    Total 70min
    WU: 500m row, core
    Aiheena työntö, painot 15-27,5kg

    3 x 10 KB swing 16kg
    500m row, mobility

  • Wake Up Row Workout

    Row 1 km at better than 1:50/200m pace (3:34 time)

    8 (30/30) row/rest intervals - Avg watts 409W

  • Tabata: Single-arm Plank Workout

    Single-arm Plank, 20s per arm

    Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.
    Your score is the lowest amount of reps during the whole tabata.
    Example: 12-12-11-11-10-10-10-12 -> score is 10.

  • Milliken 5K Workout

    Time; 1PM
    Temp; 88
    Real Feel; 102
    Humidity;54%
    UV Index;7

    Focused on CFE running skill.
    Kept HR between 83 - 88% (169 - 178BPM).

    Nutrition; ~10AM (major sleep in) - 3 whole eggs with 1.5 slices of cheese and bacon bits, 2 pieces of sandwich flats with butter, 8oz of OJ. Then 2 cups of coffee while that was digesting. Had 3 endurolytes ~ 20 minutes before run. No water in system (that was stupid).

    Avg Pace; 10:28/mi
    Max Pace; 7:52/mi

    Avg HR; 173bpm
    Max HR; 183bpm

    Mile 1 = 9:18 / mostly downhill - this included my max pace
    Mile 2 = 10:24 / first half is uphill - second is downhill
    Mile 3 = 11:25 / mostly uphill
    Last Tenth = 01:22 (13:15 pace) uphill

  • Mobility and skills Workout

    Total 75min
    WU: 500m row
    HSPU practice on two abmats - 1 rep!
    Headstand practice
    LiikkuvuusWOD 60min
    Core: 100 abs & 100 backs

  • Angie Workout

    100 pull ups
    100 push ups
    100 sit ups
    100 squats