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

  • Burpee Box Jump, Deadlift Workout

    Deadlift 5-5-5-5-5 (95-115-135-140-145)

    Then,

    21-15-9

    Burpee box jumps 24/20

    Deadlift 295/185 (MOD: 135#)

    My time seemed very fast but I didn't lose count so I'm fairly sure it's accurate lol. First round I did 14 unbroken, then 7. Then rest unbroken. Didn't pause during burpee/boxjumps (bit the box once!). Burt commented my weight was too low, try 145# next time!

  • Kettle Bell Fun 2 Workout

    Warm Up:
    Kettle Bell Madness
    Russian Swing
    American Swing
    Snatch
    One arm swing
    Overhead squat
    Toss
    Punch
    Clean
    Clean & Press

    Mobility:
    Shoulders on bands
    Pain ball vs. Shoulders (Pain ball won ... again)

    MetCon:
    6 min
    9 American Kettle Bell Swings 1.5 pood/1 pood
    7 Pull Ups
    5 Burpees

    Rest 3 minutes
    AMRAP 4 minutes
    Rest 2 minutes
    AMRAP 2 minutes

    Breakdown
    Round 1: 5
    Round 2: 3
    Round 3: 2

    As with 21-15-9's, round 2 sucked the most (the way the 15s always suck the most in that rep scheme).

  • Back Squat and Pull-up / Wall Ball Countdown Workout

    Strength
    Build to a heavy single High-Bar Back Squat, attempting a PR if desired.

    WOD
    10-9-8-7-6-5-4-3-2-1 reps of each for time of:

    Pull-up
    Wall Ball (20/14#)

    BS: 225
    WOD: 6:02

  • Row&push presses Workout

    1000 m row warm up - 3:46

    1 rep push press @ 50 kg on every 15 seconds for 4 min.

    2 min rest

    1 rep push press @ 50 kg with 15 seconds rest for 5 minutes

    Cool down 1K row - 3:33

  • Fotballtrening med A-laget Workout

    Ble skadet i ankelen litt etter 60 min spilling.

    Trente litt på håndstående. 3x30 sekund inntil veggen.

  • "Death by Pullups" Workout

    skill
    snatch pulls + full snatches

    strength
    4-4-3-3-2-2-2-1 front squats
    75kg - 85kg - 95kg - 105kg
    -then-
    4-4-3-3-2-2-2-1 push press
    55kg - 64kg - 70kg - 75kg

    workout
    "Death by Pullups"
    With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
    Use as many sets each minute as needed.

    15 rounds + 10 reps

  • Death by Wallball Workout

    Running one minute rounds, add one wallball each minute. Go as long as you can.

    Alternated between 18, 15, and 20 lbs wallball with Clair and Wes

  • "Death by T2B" Workout

    Skill
    Max Strict Muscle-ups - 5 PR
    3xMax Effort Strict Weighted Pullups 10kg (60s rest): 16 PR + 8+ 6
    Snatch Pulls + Snatch
    Form on full snatches was awful today.

    Strength
    4-4-3-3-2-2-2-1 Front Squats
    70kg - 80kg - 90kg - 100kg
    4-4-3-3-2-2-2-1 Push Presses
    55kg - 64kg - 70kg - 75kg PR (by default)

    WOD
    "Death by T2B"
    With a continuously running clock do one toe-to-bar the first minute, two toes-to-bar the second minute, three toes-to-bar the third minute... continuing as long as you are able.
    Use as many sets each minute as needed.

  • 01.07.13 Workout

    Deadlift 5-5-5-5-5 (95-115-135-145-155)

    Then,

    21-15-9

    Burpee box jumps 24/20

    Deadlift 295/185 (MOD: 125#)

    Only jumped on about 1/2 of the box jumps, but I did try. 4 minutes of my time were probably due to looking @ a box. :(

  • 1.5.13 Workout

    10 min
    7 Box Jump
    14 Slam Ball
    50m Bear crawl
    --6rounds
    2 min rest (jumped on tire)

    10 Deadlift 95#
    10 Bar facing burpees
    15 abmats
    --4rounds