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

  • RTS PL plan - mesocycle 3 - BS #6 Strength

    #Strength
    1 @ RPE 7, 1 @ RPE 8, 1 @ RPE 9, 1 @ RPE 10 of:

    • BB back squat

  • Blake Workout

    Pre-WOD: 5X3 Shoulder Press

    WOD: Blake
    Four rounds for time of:

    100 foot Walking lunge with 45lb plate held overhead
    30 Box jump, 24 inch box
    20 Wallball shots, 20 pound ball
    10 Handstand push-ups

  • WOD 16072015 Workout

    1 min ON / 1 min OFF:
    - Tyre flip x 2.
    - Sit-ups.
    - Over head lunges (20/10 kgs bumper plate).
    - 10 m. Farmer carry (2x32/2x20 kgs Kb).
    - Toes to bar.
    - Global Trainer push-ups.
    - Box Jumps.
    - Pistols.
    - Pull Ups.
    - Handstand hold.
    - Burpees (touching the rings)
    - Rope climb.

  • CF LPR 150705 WOD Workout

    For time:
    * 50 OHS 52,5/35
    8 bar over burpees every time bar rests

  • Conditioning Workout

    “BARBARA”
    5 Rounds For Time
    20 Pull-Ups
    30 Push-Ups
    40 Sit-Ups
    50 Air Squats
    3 Minutes Rest
    Timecap: 45mins

    Good Times for “Barbara” (estimate)
    – Beginner: 46+ minutes
    – Intermediate: 34-45 minutes
    – Advanced: 24-33 minutes
    – Elite: <23 minutes

  • Pre-Superbowl Football!! Workout

    Bring a friend and wear your NFL gear for some two hand touch football at Mort Recreation Center! Right behind the school next to the gym...1815 E 148th Ave, Lutz, FL 33549

  • 6 mile run Workout

    Neighborhood run

  • Holbrook Workout

    10 Rounds of

    5 Thrusters (115/75)

    10 pullups

    100m sprint

     

    *Resting 1 min b/w rounds

     

    Score: Slowest Round

  • Grace Workout

    30 Clean and Jerks (135, 95)

  • Olympics Strength

    Total 75 min

    A. 500 m row, 2 sets of: 10 lunges, 10 OHS, 10 abs, 10 backs

    B. Jyrkin tunti
    1. Tankojumppa

    1. Tempaus mahakosketuksella
      2x20 2x25 2x25 2x27.5 2x30

    2. Tempaus (kosketus nivusella)

    3. Rv+työntö samalla vauhdilla
      3x25 3x30 40

    4. Työntö
      42.5 45 50