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

  • Conditioning Workout

    AMRAP 10
    50' Burpee broad jump
    15 pull ups

  • MGW Jump, Deadlift and HSPU Workout

    Attach an object at precisely 12" above your maximum reach with rope or cord, and complete 4 rounds for time of:
    30 Jump and touch
    185 pound Deadlift, 20 reps
    10 Handstand push-ups

    Hice 3 rondas con 65kg de peso muerto en 21:40

  • 7-31-2012 Workout

    Weighted Pullups
    10 Strict
    5 Strict #26
    5 Strict #26
    3 Strict #31
    3 Strict #31
    1 #80
    1 #106 Failed
    1 #100 Split grip
    1 #100 Alt. Split Grip

  • Aerobic work + gymnastics + strength Workout

    AM: 70 min
    1.Aerobic work
    A. PK1 - PK2:
    2 x 6000m Row
    - 0-3000 m: 24 SPM
    - 3000-5000 m: 26 SPM
    - 5000-6000 m: 28 SPM
    Set 1: 28.30, 2.22.5/500 m, 139/158
    Set 2: 28.26, 2.22.2/500 m, 147/164
    10 min mobility work

    PM: 135 min
    Warm up EMOM10

    1.Gymnastics
    A. Butterfly pull up practice for 20 min
    - 9 9 8 8 reps

    B. Butterfly chest to bar practice for 15 min
    - 5 sets

    C. Every 2 minutes for 12 minutes:
    Max Unbroken set of butterfly pull ups
    Recovery bike the remaining time
    - 12 13 11 10 9 9 = 64 reps
    - Total of 100 butterfly pull up

    D. 30 m HSW

    2.Strength
    A1. Strict Pause Handstand push ups
    4 x 3 w/ 2 s. pause as low as possible
    - Abmat
    A2. Single arm bent over row
    3 x 6 + 6 (Heavy!) - 35 45 45 lbs

    B. 4 sets:
    5+5 Staggered stance RDL (with a barbell, go heavy!) - 35 45 45 45 kg
    15 Hollow rocks
    30 Bent knee heel touches
    - Rest 90 s.

    3.Sled sprints
    7 rounds:
    10 s. all out sprint (Sama kuorma kuin viime kerralla) - 30 kg
    10 s. rest
    10 s. all out sprint
    - Rest 3 min between sets

  • AMRAP & 21-15-9 Workout

    8min AMRAP
    8 Thrusters (95#)
    12 Burpees

    4 rounds + 8 Thrusters

    Then...

    21-15-9
    Box Jump
    HR Pushup

    3:48

  • KB 300 Workout

    For Time

    25 V-Ups
    50 Kb Snatch (25 per side)
    25 Push Ups
    50 KB Swings
    50 Burpees
    50 KB Clean & Press (25 per side)
    50 Mountain Climbers

    14:02
    16 kg
    300 Reps

  • Running Fran Workout

    3 rounds of:
    400 M
    21-15-9 pullups and thrusters

    75lb thrusters

  • Run RUckus Heat Workout

    4 mile obstacle run.
    Time: 41:39
    Got hung up waiting on some obstacles.
    Won my heat

  • Run Ruckus Championship Heat Workout

    Made the championship heat
    Same 4 mile obstacle course run
    Time: 38:15
    14th in Men's Open Division

  • 8x400m Repeats Workout

    Buy-in:
    5/3/1 Press Deload 60x5, 80x5, 90x5
    100 Double unders for time: 1:21

    WOD:
    8 RFT of:
    400m run
    90sec rest
    Score is total time, not including 8th rest.

    400m Splits:
    1:25, 1:28,1:30, 1:30, 1:30, 1:27, 1:28, 1:23

    Cash-out: 100 double unders for time: 0:53, did them all unbroken!!!!