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

  • Strength wod - 7.27.11 Workout

    2nd wod today

    10 Rounds
    5 Hand Stand Push Ups
    3 Back Squats (260lb)

    30 Ring Dips to finish

  • Single arm KB clean & jerk 4x8 Strength

    Four sets of eight kettlebell C&J's with alternating hands.

  • 400 meter Lungy Jump Workout

    Turkish Get Ups ( 10 reps each hand)

    WOD: For Time
    - 400 Meter Lunges
    - Every 2 minutes 20 Double Unders

    Sweet goodness why did I do this at 5:30 in the afternoon?? :( Did singles instead of double unders (wimped out) and it still took me 19:47. I made sure my knee touched the ground each time though...and I have blackened raw knees to prove it.

  • Muscle & Power, Hero Workout

    “Grettel”
    10 Rounds for Time
    3 Clean-and-Jerks (135/95 lb)
    3 Bar Over Burpees

  • 400 meter Lungy Jump Workout

    Turkish Get Ups ( 10 reps each hand) - 50#

    WOD: For Time
    - 400 Meter Lunges
    - Every 2 minutes 20 Double Unders

    I did the du challenge. 20 unbroken = walk ten steps forward, if not, walk ten steps back

  • 400 meter Lungy Jump Workout

    Turkish Get Ups ( 10 reps each hand)

    WOD: For Time
    - 400 Meter Lunges
    - Every 2 minutes 20 Double Unders

    Did me some rows before and after for extra credit. :P

  • Manion Workout

    WOD

    "Manion"

    Seven rounds for time of:

    Run 400 meters

    29 reps Squat 135 lb.

  • 9-11 Throw down Workout

    Run 1000m
    11 of each
    Box jump (36") (28 inch box)
    Thruster (115#)
    Burpee pull up
    KB swing (2pd) (1.5 pood)
    HSPU (modified)
    Power clean (175/** 135) 135 used
    DL (175#)185 used
    push jerk (115#)
    Run 1000m

    TTB: 00:22:30

  • Running + Jacked gymnastics Workout

    Morning: 60 min
    A. Running warm up for 20 min
    B. Main set
    - 5 x 400 m @ 1:35, rest 90 sec
    Times: 1.34, 1.35, 1.36, 1.35, 1.35
    - 10 x 200 m @ 0:46, rest 60 sec
    Times: 46, 45, 45, 45, 46, 46, 46, 44, 45, 45 sec.

    Evening: 90 min
    Warm up EMOM10
    1.Own skill
    A. HSW practice for 20 min
    - 11 x 2 m
    2.JG PP 3.9.2018
    A. Turkish Get Up, 4 x 6 each arm, 60 s rest between sets. Same weight across - 4 x 12 kg
    B. Foundational Development
    - Accumulate 3 minutes or pronated passive hang (overhand grip) – shoulder width grip
    - Accumulate 3 minutes of supinated passive hang (underhand grip) – shoulder width grip
    - Accumulate 3 minutes of front support walks
    C. 3 rounds:
    - 25 palm push-ups
    - 25 extensor push-ups
    - 25 radial / ulnar deviations
    D. 3 rounds:
    - 30s straight arm plank
    - 30s unilateral straight arm plank on each
    - 30s bilateral straight arm plank on each side

  • JG + weightlifting + conditioning Strength

    90 + 75 min
    Warm up EMOM10
    1.Own skill
    A. Ring muscle up practice for 45 min
    - Ring swing 3 x 5
    - Turn w/band 2 x 5
    - Hips to rings 5 x 1
    - Muscle up assisted 4 x 1
    - Muscle up 3 x 1 - käännöt samaan aikaa! :)
    B. Butterfly pull up practice for 15 min
    - Sets of 3 - 6 reps x 5

    2.JG PP 15.9.2018
    A. 4 rounds:
    - 30s max butterfly pull-ups - 8 7 6 6 reps
    - 30s max toes to bar - 8 9 8 8 reps
    - 30s max kipping HSPU - 7 6 7 6 reps
    - 90s recovery pace single unders > bike erg

    3.Weightlifting
    A. Every 3 minutes for 15 minutes:
    Clean pull + Hang squat clean from above the knee
    - Build to a tough weight
    50 55 60 62.5 65x 62.5 kg

    B. Every minute on the minute for 12 minutes:
    3 Squat cleans @ 60% of 1RM - 42 kg
    -Touch and go

    4.Conditioning
    A. 7 rounds FPR:
    200 m row
    10 burpees
    30 Double unders
    - Rest 60s between rounds-
    Times: 1.59, 1.56, 1.55, 1.54, 1.52, 1.50, 1.52