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

  • 28.11.2017 Paula Workout

    EMOM 12
    1 min: 2 bar mu + 4 c2b + 6 pull ups (UB)
    2 min: 0:30 superman hold

  • 29.11.2017 Paula Workout

    riipusta raakarive + riipusta kyykkyyn + työntö @ niiin ylös ku raaka onnistuu

  • AMRAP 15min Workout

    4 Bar Muscle-Ups
    8 Front Squats (70/50)
    12 Burpee Box Jump Overs (60/50)

  • Row + Bench ladders - Row 500 m, Bench BW x 30, Row 1K, Bench BW x 20, Row 2K, Bench BW x 10 Workout

    M/ 38/ 134 lbs/ 5'-6"
    As Rx: 23:55
    This was a tough WOD.. it didn't help me that I was kind of tired from last night's WOD, that i did more work than was Rx'd. I did the 50 pullups, 75 situps, i ddi 75 OHS w/ 75 lbs & 75 DUs for 2 Rounds the night before.
    Well, for me, everything ws feeling fine on this WOD, until the 2K Row... I was feeling that from about 250 m. into the WOD... seriously. Not sure why, but I was zapped. I played with the damper a bit but i was a bit zapped. I basically did the rows in about 1:54, 4:15, and 8:40.. really fell off on the 2K.. I hobbled over and finished the benching.. I felt pretty good on the bench.. I never have a spot and use 135 lbs, so I basically stop when I'm getting close. At the end it would be nice to go for one more rep every once in a while. I was trying to concentrate on really getting a super solid base and then using my whole body... I did feel my legs drive and my entire back tight to the bench.. much more solid. I have been feeling my shoulders from a lot of pushups lately, but this felt fine.
    I broke up the bench as follows: 30 (10,7,7,6) 20 (8,6,4,2) 10 (7,3)
    A little stretching and then home.. My butt and hams were super tight until about 10 minutes of stretching afterward.
    Great WOD.

  • 29.11.2017 Paula Workout

    "Grace meet isabel"

    for time
    30 GTOH 42,5kg
    30 Snatch 42,5kg

  • VIDEO - ATP Skill: Muscle-Up Workout

  • Endurance WOD Workout

    4 rounds for consistency:
    A. 7 min amrap:
    20/15 cal row
    12 thrusters 30/20 kg
    6 bar over burpees

    B. 7 min amrap
    250 m run or 20/17 cal bike
    10 wall balls 9/6 kg
    12 sit ups

    3 min rest after each round. Alternate amraps for total 2 of each.

  • 20 EMOM: 1) 5-10 HSPU (deficit) 2) 10m KB/DB Front Rack Walking Lunge, AHAFA Workout

    20 EMOM:

    1) 5-10 HSPU (deficit)
    2) 10m KB/DB Front Rack Walking Lunge, AHAFA

    Scale if needed.

  • Four Strenght Workout

    4 rounds of

    1 leg DL 10 + 10
    Bench Press 8
    Ring Row 15
    TRX-pike 20
    GHD back extentions 10
    Banded lateral walk 10m + 10m

  • Back squat Strength

    1x3x93
    1x1x100
    1x1x105