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

  • Jerk (5,3,3,2,2,1) 16/3/15 Strength

    60-80-90-100-110-120(PR!!!!!)

    16/3/15

  • Bench Press 1 RM Strength

    There is no description for this WOD as it is stat.

  • Tuesday 7th May Workout

    Tuesday 7th May
    Strength: 10 mins to build upto a heavy deadlift then 2 mins rest then 2x90 secs on 90 secs off me deadlift@70-75%

    Wod: 10 min Amrap
    3 BMU
    6 Burpees
    12 FRL@50/35
    24 DUs

    Wod aims: move fast ! Aim to go unbroken on each moments , and transition fast. Aim for a round every 60-90secs -SCALE to get the desired effect

  • swim 50 m x 10 Workout

    50 m x 10 with two minute rest in between.

    35:00

    Turns out I don't know how to swim.

  • Pull Ups, Push Ups, Abmats, Squats Workout

    “Tabata Something Else”

    Perform 20sec of work followed by 10sec rest for 8 rounds, of the following;

    Pull ups (MOD: Green Band)

    Push ups (MOD: Knees)

    Abmats

    Squats

  • TTP Test week Workout

    135 min

    SPORT (SKILL) / WEIGHTLIFTING (APPLIED)
    1.Skill
    A. Ring muscle up – 30 repetitions for time
    Time cap. 10 minutes
    Result: 11 reps
    Sets: singles

    2.Applied weightlifting
    A. (Squat) snatch – AMRAP (as many repetitions as possible) in 5 minutes @ 70% 1RM
    55 kg * 0,7 = 38 kg
    Result: 22 reps

    B. (Squat) clean and jerk – AMRAP (as many repetitions as possible) in 5 minutes @ 70% 1RM
    67 kg * 0,7 = 47 kg
    Result: 23 reps

    3.Skill
    B. Handstand push up (strict) – 35 (no deficit) + 15 @ 3/1.5” deficit repetitions for time
    Time cap. 5 minutes
    Result: 0 reps

    C. Toes to bar – 50 repetitions for time
    Time cap. 3 minutes
    Result: 42 reps in 3 minutes
    Sets: 6*5, 3, 4*2, 1

    4.Cool down
    A. 10 minutes on AB/row or similar, HR < 140

  • 3x1600m Speedwork (6 mi total) Workout

    6 miles total (1mi WU, 3x1600m repeats w/ 800m rest, 1mi CD)
    Total time: 52:05
    Avg Pace: 8:40
    Calories: 854

    1mi WU: 9:36
    1st 1600m: 7:20
    800m: 4:45
    2nd 1600m: 7:28
    800m: 4:59
    3rd 1600m: 7:22
    1mi CD: 10:32

    http://connect.garmin.com/activity/143068788

  • HEAVY MONDAYS 20120416 Workout

    STRENGTH TRAINING

    B.S. 3X5 (SET NEW 3RM)

    F.O.D

    3 ROUNDS FOR TIME OF:

    12 WALL BALLS 2-fer-1
    12 S.D.H.P. 70/50
    3 Combos

  • gslp 6/1 Workout

    bench 137# 2x5 1x10
    deadlift 190# 2x5 1x10

    warmup:
    inchworm, hitler, knee pull, 1 leg bend over
    burgener warmup
    snatch drop
    45# heaving snatch balance
    bench warm up 45#, 85#
    deadlift warm up 45#, 85#, 115#, 145#

  • PERUSLEIRI 8016 Workout

    5 ROUNDS
    FOR TIME

    10 X WALL BALL
    7 X PUSH UP