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

  • Aerobic work + gymnastics + conditioning Strength

    AM: 60 min
    2 min run/1 min walk
    8.6 km
    125/158
    7.02/4.05 min/km

    PM: 140 min
    Warm up for 25 min
    1.Gymnastics
    A. HSW practice for 15 min
    - 25 m.

    B. Bfly pull up practice for 20 min
    - 7 8 7 8 7 8 5 = 50

    C. EMOM6: kip HSPU - 6 6 6 5 5 5 = 33 reps

    2.Strength
    A. Farmers carry
    20 min to find challenging weight on 15+15 m trip
    20 32 42 48 kg

    3.Gymnastics conditioning
    A. Chest to bar priming
    - 5 7 3 7 3

    B. Every minute on the minute for 15 minutes
    1) 8 Power cleans @ 35 kg
    2) Chest to bar (RiR 2-3) - 10 10 10 7 6
    3) 10 Medball bearhug squats 40-50 lbs - 40 lbs

    4. Accessory
    3 sets:
    4 Back bridge lifts
    6 Cuban press complexes - 10 kg
    8 Scap push ups
    - Slow and controlled all the way through. Pauses in top and bottom positions in all movements.

  • Nicole Workout

    20min AMRAP
    400m run
    Max effort Pull- ups

    As many pull-ups as possible without letting go of the bar or having your feet touch the ground. When you drop off bar, run 400m and return to pull-ups.
    Score equals the combined number of pull-ups completed.

    I did 7 full rounds (1.75 miles)

    Have not tried this one before, so it is PR'ed by default. Not too good though. Had problems staying on the bar for first several rounds b/c I have been doing pullups with finger tips so as not to tear as often.

    2
    2
    3
    3
    3
    3

    3

    19

  • Fran Workout

    21-15-9
    Thrusters (95/65)
    Pull-Ups

    02:55 Not bad for being a little under the weather. I'll take the PR here for sure.

  • Oly Workout

    Oly Imported.

  • Fran Workout

    for Time:
    21-15-9
    -Thruster (95/65)
    -Pull Up

  • Bouldering Workout

    Last course day

  • Farmers Unders Workout

    Was going to be 3 rounds of:
    - 50m Farmers Carry 2x 32kg/70lbs
    - 100 Double Unders

    I was really tired from climbing 2 hours. When I ripped my hand carrying I figured it was best to just do an extra 50 DU and go home and eat.

    Became 1 round of 50m and 100 DU and then 1 round of 25m and 50 DU

  • JT Imported Workout

    21-15-9
    HSPU
    Ring Dips
    Push Ups

    After Party:
    15-11-7-3
    -Ring Body Rows
    -Ring Push Ups

  • Fran Workout

    For Time:
    21-15-9
    - Thruster (95/65)
    - Pull Up

    I sucked today! I only finished the 21 round and that probably took me 15 minutes. I started about 10kg plus on the RX for the thrusters though. That's gotta count for something on a shitty day like this.

  • 7/24/11 Workout

    65 lb OHS 75 reps (as many sets as it takes)

    AMRAP 20 minutes
    12 Power Snatch (55 lb)
    10 Push-ups