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

  • Kimba Workout

    warm 400
    3 set of each exercise with jump rope, burpees, and jumping jacks in between each set
    work 1 min in each exercise take 1 min break between muscle groups
    biceps
    triceps
    squats
    shoulders
    back (reverse fly)
    lunges alternating
    chest (pushups)
    cool down 400
    stretch

  • kimba Workout

    warm 400
    3 set of each exercise with jump rope, burpees, and jumping jacks in between each set
    work 1 min in each exercise take 1 min break between muscle groups
    biceps
    triceps
    squats
    shoulders
    back (reverse fly)
    lunges alternating
    chest (pushups)
    cool down 400
    stretch

  • WOD - 11-8-11 Workout

    5 Rounds -
    -1 Power Clean 135#
    -3 Hang Squat Clean 135#
    -2 Push Jerks 135#
    -20 Air Squats

    Did PC/HSC/PJ without putting the weight down, and WITHOUT Grips, Big STEP for me

  • 11.10.11 WOD Workout

    5 rounds

    25 Double unders

    15 Push Press 75/45

    100m sprint

    10 Chest to Bar Pull ups

    100m Sprint

    I thank Burt today for setting the bar.

  • 3 rep max deadlift 3 RM Strength

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

  • Back squat 1 RM Strength

    Back squat 1 RM

  • Fortitude Workout

    PreWOD:
    - 3X30 (75#) Bench Press/Ring Push Up
    135/12 - 155/7 - 165/4

    RPU 18/23/26

    5 Rounds For Time:
    -35 Double Under

    -200 Meter Run

  • 11-9-2011 Workout

    12 Minute AMRAP

    3 Ground to overhead heavy, 75#
    9 HSPU on bench
    15 Dips
    21 OH Luge Steps w/ soccer ball
    100M R0w

  • Rowing + Jacked gymnastics Workout

    Morning: 50 min
    A. 40 min rowing
    NB only
    7572 m, 2.38.4 / 500 m
    128/140
    B. 10 min mobility work

    Evening: 90 min
    1.Skill
    A. HSW practice for 15 min
    B. Butterfly pull up practice for 40 min
    - Progressions
    - Butterfly pull up attempts 20 x 1

    2.Jacked gymnastics
    A. 3 rounds:
    10 palm push-ups
    10 wrist extensor push-ups
    10 palm push-ups with 90' external rotation:
    10 radial / Ulnar push-ups

    B. 2 rounds:
    - 60s max rep 32 inch box assisted strict HSPU
    > scaled to 24 inch box / results: 13 reps, 13 reps
    - 2 minutes recovery pace row

  • Weightlifting + aerobic work Strength

    100 min
    Warm up: EMOM12 + 25 m HSW
    1.Weightlifting
    A. Barbell warm up
    B. 5 sets: 3 Hang squat cleans
    - Rest as needed
    - 50-70% Load

    2.Aerobic work
    A. 3 x 15 min row with rate increase, rest 2 min bs.
    0:00-05:00: 20 spm
    05:00-09:00: 22 spm
    09:00-12:00: 24 spm
    12:00-14:00: 26 spm
    14:00-15:00: 28 spm
    - PK
    Set 1: 2.23.9/500 m, 3126 m, 134/150
    Set 2: 2.27.1/500 m, 3058, 134/146
    Set 3: 2.25.1/500 m, 3101 m, 135/147
    Total avg. pace 2.25.3/500 m