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

  • Run, Kettle Bell Swings, Hand Stand Push ups Workout

    1-1-1-1-1 back squat - managed 135 lbs

    then…

    run 400m
    15 kettlebell swings (1.5p/1.0p) - scaled 12 kg
    9 handstand push-ups - scaled regular push ups

    3 rounds

  • April 11, 2011 Workout

    Push Press
    2-2-2-2-2-2-2-2-2-2
    resting 60 seconds between sets

    165lbs

  • Tramppahyppelyä Workout

    • Jännehyppy
    • 180^o kierrehyppy
    • 360^o kierrehyppy
    • Lentokuperkeikka
    • Etuperin voltti
    • Free style

  • A Ball Workout

    8 Minutes:
    -800 Meter Run
    With Time Remaining AMRAP:
    - Medicine Ball Squat Clean Wall Ball Shot (20/14)

    Post WOD:
    -Accumulate:
    3 minute plank
    1 minute L-Sit

  • jump rope/jog Workout

    jump rope on the roof
    jog about a mile

    hot humid and sweaty

  • Grindy Workout

    10 rounds for time of:
    5 pull-ups
    10 push-ups
    15 squats
    &
    Clean and jerks @ 135/95/65

    Team workout, while one teammate does the pull-ups etc the other does as many reps of clean and jerks as possible

    9 rounds + 5 pull-ups (put a 20min cap on it)
    Alex=29 @ 135#, me=43 @ 95#

  • 06-06-2011 WOD, HAPPY BIRTHDAY COACH KYRA! Workout

    06-06-2011 WOD, HAPPY BIRTHDAY COACH KYRA!

    7 Rounds

    1 Thruster

    30 Double Unders

    Perform as if you were trying to find your thruster 1rm, but happen to do 30 DU between reps. Add weight to the thruster until you cannot complete that weight. If you fail at that weight again, decrease the load and continue through 7 rounds.

    I am a moron and did the WOD wrong. I got 100 up for my 1RM but took it down to 95 for the workout. I then proceeded to do 1 thruster, 30 DU, 2 thrusters, 30 DU, 3 thrusters, 30 DU...you get the drill...up to 6 and then finally Dawn came over and asked what I was doing. Holy shit, it was hard. Good workout though and I needed help on thrusters.

  • Med Ball Clean & Run Workout

    30 Med ball clean
    100m run
    20 Med ball clean
    200m run
    10 Med ball clean
    300m run

  • 3 Miles with a Partner Workout

    With a partner, accumulate 3 miles AQAP (each turn must be no less than 400m and no more than 800m)

    Partnered up with Shane, and we just split it up into 12 400m legs.

    Total=17:11

    Splits (Shane/Me, rounded to nearest second)
    1:14/1:08
    1:30/1:21
    1:37/1:26
    1:32/1:30
    1:26/1:29
    1:33/1:26

    Avg: Shane=1:29, Me=1:23

    Felt good to finally get some intervals in again. The achilles/calves held up perfectly, though the legs are already feeling pretty beat. I'll take it.

  • 5 K Workout

    5 K'ish around the airfield