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

  • 07.28.2011 WOD 400m-KBS-HSPU Workout

    3 Rounds

    400m Run

    21 KBS 1.5pood

    12 HSPU Modded to Band

    Rest Then:

    20 Hollow Rock & Roll

    1 min Plank

    Nothin' to it, just need to stay after my HSPUs and get the Rx

  • Thursday 7-28-11 Workout

    15 Minute AMRAP
    Wall Ball (8)
    SDHP LH (4)
    SDHP RH (4)

    Finisher;
    200M side straddle run (alternating)

  • random Workout

    KB Swings
    31 seconds of: plank
    side plank
    wall sit
    31 Burpees
    wall sit
    side plank
    plank
    KB Swings

    then

    7 rounds of Dips
    mixed chin-ups

  • Rowing and C2B Workout

    10 RFT

    • 10 Cal row
    • 5 Chest 2 bars

  • Sprints & Snatch Workout

    100m sprint x10

    Then...

    Find 1RM Snatch in 5min

  • Burpee & HPC Workout

    4 Rounds

    3min AMRAP

    20 Burpee

    Max Rep HPC the rest of the 3 min 155/105 (I did it at 56 lbs)

    1min Rest

    This one kicked my butt, but in a good way. Unfortunately, no time to write anything else: I have interviews today, wish me luck!

  • Hard routine + strength Strength

    160 min
    Warm up for 15 min

    1.Gymnastics
    A. Bar MU Drills
    - 3 3 3 2 reps

    2.Power snatch
    A.1 RM

    3.Metcon
    A. 25 min AMRAP:
    800 m Run
    10 Squat snatches 60/40 > 35 kg
    5 Bar muscle ups/10 Chest to bar/ 15 Pull ups > 3 BMU
    - Rest 60 s. between rounds
    - When at 25:00, finish the round you are on!
    - Result: 4 rounds done in 30.00
    - Round times: 6.42, 6.53, 6.38, 6.44
    - HR 170/180

    4.Strength
    A. 3 sets:
    SHSPU knees on box - 6 7 8

    B. 3 sets:
    10 bicep curl & press - 15 15 15 lbs
    8 sa. DB row - 35 35 35 lbs

    C. 3 sets:
    12 side lat raise - 10 10 10 lbs
    10 push ups

    D. 3 sets:
    15 bicep curls 15 kg

    E. EMOM7: abs

  • 19.1.2017 Workout

    EMOMx15:
    Min 1: 20m Overhead Walking Lunge 25/15kg plate
    Min 2: Max Muscle-ups in :40 (ring/bar bands allowed)
    Min 3: 50 Double-unders

  • Running + gymnastics + strength Strength

    AM: 60 min
    Warm up 25 min
    1.Running intervals
    2 x 1600 m @ 340-350 s.
    - Rest as needed - 10 min
    - 6.47
    - 6.41
    Cool down 10 min

    PM: 160 min
    Warm up 15 min

    1.HSW
    - 16 m.

    2.Ring Muscle up practice
    A. False grip low amplitude ring swings
    - Accumulate 80 reps > 40

    B. Ring muscle up
    - 7x1 + 8x2 - 23 reps

    C. Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10 > 50

    D. Ring support swings
    - Accumulate 60 reps in sets of 8-10 > 40

    E. Front swing pull back
    - Accumulate 50 reps in sets of 6-10 > 30

    F. High amp ring swings with hollow pull to chest
    - Accumulate 40 reps > 11 reps

    3.Push press
    A. 6 RM
    - Max 2 sets

    B. 5 sets:
    4 Push press @ 6 RM weight - 47.5 kg
    - Rest 20 s.
    8 Standing DB Bent over rows - 30 30 35 35 35 lbs

    4.Core
    A. Single leg Toes to bar 4 x 10-16 - 10 10 10 10

  • Maastavedot14.6. Strength

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