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

  • 2-23-11 WOD - Burpees, KB Swings, 400m Run Workout

    3 Rounds

    10 Burpees

    20 KBS 1.5/1p

    400m run

    W/ 20# weighted vest

  • Lynne-ish Workout

    3 rounds, max reps:
    -bench press (bw)
    -ring rows

    Bench: 15, 8, 7
    Rows: 21, 15, 13

    We were also supposed to do Griff afterwards, but I held off since I've done a lot of mileage lately and still have a CFE interval WOD to do tonight.

  • 2-23-11 WOD - Burpees, KB Swings, 400m Run Workout

    3 Rounds

    10 Burpees

    20 KBS 1.5/1p

    400m run

    I used a 2 Pood kettlebell.

  • 2-23-11 WOD - Burpees, KB Swings, 400m Run Workout

    3 Rounds

    10 Burpees - 0 count burpees b/c of shoulder

    20 KBS 1p

    400m run

  • 1.5 Mile Tempo Run Workout

    Run 1.5 miles at 80%-90% effort.

    Map my run says my loop was 1.54 miles. It comes out to me running at about a 9 minute mile. Not bad, needs to get faster though.

  • Griff Workout

    For Time
    800 meters forwards
    400 meters backwards
    800 meters forwards
    400 meters backwards

    10:32

    3 sets at 205 10--8-7
    Ring pull up 10-11-9

  • Kalorirallia aero Workout

    1. 10min row
    2. 10min ski
    3. 10min wattbike 50 burpee 50 cal row 50 cal ski

  • After Party Workout

    1 Mile Run

    5 X 3 Dead Lift
    -10 Box Jumps between each round
    5 X 3 Shoulder Press
    -Weighted dead hang pull ups w/ 20lb KB

    Dead Lift (405)
    Shoulder Press (135)

  • Friday Supersets Fun One Workout

    Dumbell Shoulder Press (1sec up, 3secs lower, 1sec pause at bottom)
    - 20kg (each dumbell) x 5
    - 26kg x 5
    - 30kg x 4

    Seated Arnie Curls (3secs up, 3secs lower) + Seated Dumbell Tricep Extension
    - 22kg (each dumbell) + 12kg x 7 (each arm)
    - 22kg x 7 + 12kg x 7
    - 22kg x 6 + 12kg x 7

    Barbell Shrug + Standing Reverse Barbell Curl (ie palms down) + Lying Barbell Tricep Extension (Man Power Mick grip)...all movements strict, slow and in control
    - 100kg x 7 + 30kg x 7 + 20kg x 7
    - 110kg x 7 + 35kg x 7 + 20kg x 7
    - 120kg x 5 + 40kg x 7 + 20kg x 7

    Behing the back Barbell Shrug + Standing Dumbell Shrug into Upright Row:
    - 90kg x 7 + 26kg (each dumbell) x 7
    - 100kg x 5 + 26kg x 7
    - 80kg x 9 + 26kg x 7

    Ezibar Curl (strict and slow, squeeze bicep at top) + Standing Dumbell Fly's (palms down):
    - 20kg (+bar weight) x 9 + 12kg (each dumbell) x 7
    - 30kg x 7 + 12kg x 7
    - 40kg x 5 + 12kg x 7

    7mins, on the minute every minute:
    - Tricep Push Down (28kg)(strict and slow) x 7 + 5 Butterfly Pull Ups

    1 Round: 3 x Push Jerk, 3 x Push Press, 3 x Strict Shoulder Press - 40kg

    Clean and Split Jerk Practice - 50kg x 5, 60kg x 5

    Warm Down - Row 1km at about 75% - 3:52

  • "Nancy" Cold Rain and Snow Edition Workout

    Warm-up Drills (02.24.2012)
    Row 3:00
    3 Rounds for quality of
    5 x Deadhang Pull-ups - Green band assisted.
    7 x Push-ups
    9 x Hollow Rocks
    -Sumo/Wall Squats
    -ITB/Hamstring Stretch
    -Scorpion Stretch
    -Shoulder Mobility

    ''Nancy'' (02.24.2012)
    5 Rounds for time of
    Run 400m
    15 x Overhead Squats (45lbs)