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

  • Saturday 110402 Workout

    3 rounds for time of:
    Run 400m
    15 KB swings 1.5pd/1.0pd
    9 handstand push-ups

  • Monday 110404 Workout

    Five rounds for time of:

    20 Back squats, 135 lbs / 95 lbs
    20 Handstand Push-ups

    Only did 3 rounds of HSPU, then went to assisted HSPU on GHD

  • Diane Workout

    21-15-9
    225/185 pound Deadlifts / Handstand Push ups

  • 2km Time Trial Workout

    Run 2km Oxigen to top of Erina Fair hill - 8:35
    Rest 5min
    Run 2km Oxigen to top of Erina Fair hill - 8:00

  • Bench Workout

    5 rounds of Bench
    20 x 135 #
    18 x 155 #
    16 x 175 #
    14 x 185 #
    12 x 195 #

  • Death by Power Cleans Workout

    -Tabata Double Unders (singles during "rest" period)

    -(Egyptian) Push Up Pyramid

    -Find 1RM Power Clean

    -Death by power cleans (use 70% of 1RM):
    With a continuously running clock do one rep the first minute, two reps the second minute, three the third minute...... continuing as long as you are able.

    1RM=175# (matched my PR, and better than the last time we did this, so I'm fairly pleased with it)

    WOD: 8 full rounds + 7 reps at 125#

  • 4-5-11 - WOD OH Lunges, Plate Push-ups, OH Lunges, Box Step-ups Workout

    5 rounds
    50ft Weighted OH Lunges 45/25 - subbed 10 b/c of shoulder
    10 Plate Push-up - Bench Pressed 35 plate
    50ft Weighted OH Lunges 45/25
    10 Weighted Stepup 20″ (No Jumping) 25# Plate

  • Death by Power Cleans Workout

    -Tabata Double Unders (singles during "rest" period)

    -(Egyptian) Partner Push Up Pyramid (1, 2, 3...8, 9, 10, 9, 8...3, 2, 1)

    -Find 1RM Power Clean (195)

    -Death by power cleans (use 70% of 1RM):

    With a continuously running clock do one rep the first minute, two reps the second minute, three the third minute...... continuing as long as you are able.

    1RM: 195lbs

    WOD: 7 full rounds + 5 reps at 135lbs

  • Ma 29.12. Workout

    A) OTM 10
    3-pos snatch

    2x20kg 2x25kg 2x27,5kg 2x30kg 2x32,5kg

    Tempauksen kanssa oon taas siinä pisteessä, että masennun ihan just. En vaan pääse eteenpäin! Toisaalta työpaikan tanko on niin paska, ettei ihmekään kun sen kanssa ei kehity.

    B) OTM 10
    3-pos clean+1xjerk

    2x30kg 2x35kg 2x40kg 2x45kg 2x50kg

    C) 5 kierrosta, 90s lepoa kierrosten välissä
    -8xhspu, koroketta pään alla arviolta 1-1,5 abmatin verran
    -8xpull up, ohut kumppari

    Ristus mikä reissu! Jouduin repimään oikeasti viimeisillä voimilla ihan väkisin, ei ihme et yläkroppa oli paskana seuraavana päivänä :D

    D) Keskivartaloa

    Hinkkasin vaan vähän vatsoja, kun olin finito

  • Tuesday 110329 Workout

    For time:

    75 Squats
    50 Pull-ups
    25 Ring Dips
    50 Squats
    35 Pull-ups
    15 Ring Dips
    25 Squats
    20 Pull-ups
    10 Ring Dips

    Didn't record time