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

  • Integrated Fitness 8/10/11 WOD Workout

    Skill Work:

    3 x 15 American kettle bell swings (2 sets w/ 24 kilo, last set w/ 32 kilo)
    Turkish Get-ups (13) each hand (10) w/ 45# DB, (3) w/ 50# DB

    Team WOD, odd # in class, I went solo w/ half reps
    For time:
    (25) K2E
    (38) 24" box jumps
    (3) 2nd stop sign run (530 m run w/ hill)
    (50) Ring rows
    (50) Wall ball 20# w/ 20# MB
    (38) Air squats
    (25) Hollow rocks

  • Engine Bias - viikko 27 (2/2) Workout

    Harjoitus 2.

    10 Rounds:
    80s work, 10s rest
    1: C2 bike
    2: Plate press
    3: Plate hop
    4: C2 row, arm pull only, damper 10

    Viimeinen progressio. Tämä on peruskuntoa ja aerobista kapasiteettia kehittävä harjoitus, jonka tarkoitus on haastaa hengitys- ja verenkiertoelimistöä jatkuvasti muuttamalla työskenteleviä lihasryhmiä. Tässä harjoituksessa oikean vastineen saamiseksi sinun on keskityttävä oikeaan hengitysrytmiin. Liike tulee hengityksen tahtiin, ei toisin päin.

    Plate press:ssä mene selinmakuulle ja ala pumppaamaan kiekkoa rinnan päällä aivan kuten tekisit lattiapenkkiä.
    Plate hopissa ponnista tasajalkaa kiekon päälle sekä pois. Mahdollisimman lyhyt lattiakosketus.
    Soudussa laita vastus maksimiin ja tee pelkkä käsiveto. Ei lantiota, ei jalkoja.

  • Boulders for Shoulders WOD 6 Workout

    Seated Military Dumbell Press:
    3 rounds: 18kg x 8 = 288(each arm)
    18kg x 8 = 288
    18kg x 8 = 288
    TOTAL = 864

    Dumbell Shrugs:
    3 rounds: 22kg x 10 = 440 (each arm)
    28kg x 10 = 560
    32kg x 10 = 640
    TOTAL = 1640

    Cable Front Raise:
    3 rounds: 5kg x 8 = 80(each arm)
    3.75kg x 8 = 60
    3.75kg x 8 = 60
    TOTAL = 200

    Standing Barbell Push Press (Strict):
    3 rounds: 40kg x 8 = 320
    40kg x 8 = 320
    40kg x 8 = 320
    TOTAL = 960

         GRAND TOTAL = 3,664

  • Nancy Workout

    5 Rounds
    400m run
    15 OHS 95/65 (did at 85)

    Rx+ @85. last time i did this at 75 it was relatively "easy"; all 5 rounds unbroken.
    85 was a totally different story. About 2 mins slower than i hoped and only 1st and last round unbroken.

  • Roaming Diane Workout

    21-15-9
    Deadlift 100kg/70kg
    hs-walk (meters)

  • "After Burner" Workout

    5 Rounds For Time:
    14 (7/7) Single Arm DB STOH 25-30/15-20kg
    7 C2B or 10 Pull-ups
    10 BBJO 60/50cm
    - Rest 2:00 btw rounds

  • ClubMed Da Baila 2 Workout

    For time 4 MIN :

    – 400 mètres run
    – 10 front squats (60/45 kg)
    – max dumbbell snatch

    ( 1 MIN BREAK)
    score = snatch reps
    For time 4 MIN :

    – 400 mètres run
    – 10 front squats (60/45 kg)
    – max power cleans 45kg

    (1 MIN break)
    score= cleans
    For time 6 MIN :

    – 400 mètres run
    – 10 front squats
    – max bar facing burpees
    score = bar facing burpees

  • Dead Lifts and Ring Rows Workout

    1-1-1-1-1 Dead Lift (355lbs)

    Then....

    21-15-9
    Deadlifts @ 75% (265lbs)
    Ring Rows

  • Randy Workout

    15 minutes to reach 1RM Snatch 60#

    then:

    Randy

    75 Power Snatch 75/45 - 30#

    Ran a mile after workout.

    Was the fastest in the 7pm class (that's a first), but that probably means my weight is too low. I find the snatch to be one of the toughest skills for me to learn (insert joke here). I am still working on form and am hoping to finally be able to make one of Caleb's classes someday.

  • KAREN Workout

    KAREN is 150 wall balls... Rx with a 20lb ball

    I Rx'd it in 13 minutes 37 seconds !!