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

  • WOD Workout

    Regional Events 2 & 3

    7:00 minutes to get 3 rep max of OH Squat

    2 minute break

    then 30 burpee to pull-up

    I started at 95 lbs and went out on 135

  • Tuesday Torture 2 Workout

    20 minutes treadmill incline walking

    SUPERSET:
    Strict OH Dumbbell Press
    5-5-5-5
    DB Push Press
    10-10-10-10

    Pullup Work:
    1x12 Extra Wide Grip
    1x12 Chin Up
    1x12 Shoulder Width Grip
    1x12 Supinated Grip

    2x10 Strict TTB
    2x10 KTE

    Conditioning:
    20 minutes/ every other minute at the top of the minute
    7 Burpees
    7 Hang Clean
    7 Box Jumps 30"

  • MANION Workout

    Seven rounds for time of:
    Run 400 meters (stoplight run)
    135/95 pound Back squat, 29 reps

  • Burpees, BW Deadlifts, KBS Workout

    Snatch - 15 minutes to find your 1rm (15-35-45-55-60 PR!)

    12 Min AMRAP
    5 Burpees
    7 BW Deadlifts (115#)
    9 KBS 1.5/1

    9 + 13. Very happy with my reps, had the score to beat for the morning classes. Not happy with my form on some of the DLs though. Have to remember not to let my shoulders round. 5# PR on the snatch, form felt good once I stopped overthinking it it, it was a clean catch in the squat.

  • Pullup/KBS then HSPU/KBS Workout

    -Buy In-
    Strength: Press
    120#x5
    140#x3
    155#x2

    WOD
    As Many Rounds as Possible in 4 Minutes:
    8 Pull Ups
    8 Kettlebell Swings (53/35)
    84 reps RX'd

    -Rest 2 Minutes-

    As Many Rounds as Possible in 4 Minutes:
    8 Handstand Push Ups
    8 Kettlebell Swings (53/35)
    48 reps RX'd

    -Cash Out-
    100 Double Unders for Time
    -55 seconds
    kept going and got 112 unbroken.

  • Painnonnostokilpailu Strength

    Opiskelijoiden SM-kilpailut Tampere, rentosarja
    Kilpailupaino 57.85kg (aamupaino 58.0kg)

    Total 90min
    A. WU 500m row, 50abs&backs, mobility, BWU

    1. Tempaus verryttelynostot

    Kisanostot 35, 38, 40 - kisaennätys

    1. Työntö verryttelynostot

    Kisanostot 50, 52, 52 - 52 ei lukkiutunut suorille käsille

    Yhteistulos 40 + 50 = 90, Sinclair-pisteet 126

    1. sija rentosarjassa (3 osallistujaa :) )

    D. Post WO 100 abs&backs, olkapäät 3x20x2x3kg, 1000m row

  • Clean & Jerk Strength

    Työntö max

  • 4 rounds of: :30 Hang Power Clean 115 lbs, :30 rest, rest for 3 minutes and REPEAT Workout

    4 rounds of:
    :30 Hang Power Clean 115 lbs
    :30 Rest
    REST 3 Minutes
    Repeat 4 rounds
    R1:11
    R2:10
    R3:10
    R4:10
    rest 3 minutes
    R5:11
    R6:11
    R7:11
    R8:10

    I started loosing my grip at the end of the 4th round and again from R5-8. I started to put the weight down from rounds 5-8. I would do about 6-8 then put it down, get in the hang and finish off a few more. Grip was a big deal for me on this one. I was tired for sure but not too much, it was the grip fatigue that got me on this. I did wrap thumbs and ddi use chaulk. GOOD THING too.
    Good Fast WOD... might try it with 125 or 135 next time. I might also go 20 on and 20 off... adn then do 30 on adn 30 off... play with that a bit. I went super fast on R5 and banged out 11 adn put it down... but I had time and should have gone again and gotten more reps.

  • 5.20.2013 - Whirlwind Workout

    4x3 Hang Power Snatch - went up to 135#

    WOD: 11:56
    10-8-6-4-2 of:
    Dips & Front Squat @ 135/95 (no racks for squats, i.e. - clean it to the shoulder)
    Run 200m between each set (except last set, after sets of 2 - run 1000m)

  • Thrusters/Pull Ups & Medball cleans/T2B Workout

    15-12-9-6-3
    Thrusters 115#
    Pull-Ups

    Rest 2min

    3min
    10 Medball cleans 20#
    10 T2B