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

  • 200-400-600 Intervals Workout

    Run 3 x (200m, 400m, 600m) - Work:Rest of 1:1. Rest the exact time it takes to complete each distance in a set.

    Interval 1
    200meter: Run 0:50 / Rest 0:50
    400meter: Run 1:44 / Rest 1:45
    600meter: Run 2:47 / Rest 1:47

    Interval 2
    200meter: Run 0:51 / Rest 0:52
    400meter: Run 2:04 / Rest 2:05
    600meter: Run 3:10 / Rest 3:10

    Interval 3
    200meter: Run 0:54 / Rest 0:45
    400meter: Run 1:58 / Rest 1:58
    600meter: Run 3:09

    Total 30:46

  • 08.01.2011 WOD Workout

    Fornt Squat 3.3.3

    Then:

    3 Rounds:

    2 min Max Double Unders

    2 min Rest

    With a KICKER at the end!

    473 DU's 155/169/149

    40 Burpee box jumps.

    Did not do the front squat portion.

  • Run around isabel Workout

    For load and time:
    Run 800m
    30 snatch
    Run 800m

    Max load = 105# ( 20 @ 95# then 10 @ 105#)
    21:59

  • 5-15-15 Sprint Intervals Workout

    150m Intervals - on track - rolling - 4x150m - wind - 25.3, 22.1, 21.93, 22.1

  • 08.01.2011 WOD Workout

    Front Squat 3.3.3
    Then:
    3 Rounds:
    2 min Max Double Unders
    2 min Rest
    With a KICKER at the end!

    FS was 205# x3, I'm sure I could go higher. Aimed too low on this one.

    DUs 22-21-23 (Strung a couple together several times. Getting closer on these.)

  • Spartan Row & Bench Press Workout

    Row 500 meters
    135 pound Bench press, 21 reps (85lb)
    Row 500 meters
    135 pound Bench press, 18 reps(85lb)
    Row 500 meters
    135 pound Bench press, 15 reps(85lb)
    Row 500 meters
    135 pound Bench press, 12 reps(85lb)

  • kb swings and situps Workout

    RIGHT 5 kb swings, 5 situps
    left 10 " "
    right 15 " "
    left 20" "
    right 20 " "
    left 15 " "
    right 10 " "
    left 5" "

    pretty fun and quick!

  • Power Clean + Situps Workout

    For time:

    21-15-9

    Power clean 60 kg / 132 lbs
    Situps

  • Competition Workout

    A.
    Three sets, not for time, of:
    Handstand Walk x 10-15 Meters
    (perform handstand wall runs if you cannot walk yet)
    Muscle-Ups x 4-8 reps
    Hang to Inverted on Rings x 2-4 reps

    (Goal is to control the movement on both the ascent and descent, and keep your body as long as possible. Please note where you felt strong and weak in the movement, and how many you were able to control to your satisfaction.)

  • 08.01.2011 WOD Workout

    Front Squat 3.3.3
    Then:
    3 Rounds:
    2 min Max Double Unders
    2 min Rest
    With a KICKER at the end!

    For the front squat I was able to max out a 3 rep at 225#!!!! This is a new PR for me as my prior 3 rep max Front Squat was not even in the 170s. Woot!

    DUs, 78 - 61 - 61

    Kicker - for every DU i was off the first one (positive or negative) 2 burpee box jumps. So for me I was off 17 both times, so 34, then *2 so I had to do 68 burpee box jumps!