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

  • Helen Workout

    3 rondas por tiempo de:

    • 400 mts carrera
    • 21 péndulos 24/16 (16 kilos)
    • 12 subidas en barra

    resultado 11:30

  • Jumps, presses, and toes Workout

    Dynamic warm-up

    Skill work (Skill & Drill Handstand Holds, HSPU, Handstand walking)

    WOD

    As many rounds as possible in 12 mins of:
    15 Box Jump 24/20″
    12 Push Presses 95/65lbs
    9 Toes-to-Bars

    After Bash: 100 Hollow Rocks

    I finished 5 rounds plus 7 reps.

    I felt pretty good today. I'm finally getting back in the groove a bit. Since I've been traveling, etc. I still haven't been back into a steady schedule. Hopefully that will change this week. I need to squeeze in 4-5 days this week to get this initial soreness out of my system. I feel like I'm acclimating pretty well overall though. If I can get two full weeks in without missing, I think I'll be feeling back on track fully.

  • Sealfit - UNF Workout

    Baseline: Pre-SOP and box breathing, then ROM drills.

    WOD: “Quatro Baseline” Complete 4 rounds for time…
    500m row
    40x air squats
    30x sit ups
    20x push ups
    10x pull ups
    Time: 33:48.4

    Durability: 2 mile run @ recovery.
    Time: 20:49.2

    Active Stretch - super lunge, spider stretch, leg swing, arm dislocate, arm up bend

  • WOD Workout

    150 back squats @ 65lbs
    50 front squats @ 45lbs

    155lbs 3 reps squat
    135lbs 5 rep squat

    4 sets of 10 hack squats @ 135lbs
    8 sets of 10 hamstring curls @ 40lbs
    3 sets of 10 calf raise @ 80lbs

    20 mins stair master

  • REST DAY Workout

    Tee jotain kevyttä, palauttavaa. Ulkoile leppoisasti, tee pihahommia, venyttele tai ota ihan iisiä! :)

  • Read the Fine Print Workout

    Hang Power Clean
    6 x 2 Used 85lbs...didn't sux too badly
    oly option
    6 x 2 Squat clean from blocks (bar right above knee) 
    Conditioning
    In teams of two Worked with Amy, she is very nice
    "Buy in": 75 cal total (as a team) on airdyne or rower (did Airdyne)
    - then -
    4 rounds (total reps per team) : We got 3
     - 20 x double kb clean and press
     - 20 Toes to bar
    *1 person works at a time. Every minute on the minute, the person resting must do 6 burpees. 16 min cap Did lots of burpees...have to get better at these. :)

  • I love me some snatch Workout

    Dynamic Warm-up

    WOD

    5 rounds for time:

    14 alt one arm dumbbell snatches 60/30

    Down and Back bear crawl

    After Bash:

    Weighted Push-up max

  • Metcon Workout

    • 3 Round of:
    Row 21/18 Kcal
    Double Unders 75 reps
    Then
    3 Round of:
    Row 21/18 Kcal
    Burpees over the Row 15 reps

  • Back squat 1x5@80% 2x3@85% 3x1@90% Strength

    Back squat:
    - 1x5@80%
    - 2x3@85%
    - 3x1@90%
    Rest 2-3min

  • Basic conditioning Workout

    For 45-50 min, alternating:

    A)
    4 min bike
    5+5 windmill w/ kb
    3 skin the cat
    5+5 pistol squat

    B)
    4 min row
    3x10 sec support hold
    10 wall squat
    10 back extension