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

  • Snatch Ladder Workout

    5 @ 45lbs
    5 @ 55lbs
    5 @ 65lbs
    5 @ 75lbs
    3 @ 80lbs (previous 1rep max)
    1 @ 85lbs (New PR!)

  • Debs wedding WOD Workout

    6 rounds for time:

    23 burpees
    12 pull-ups

  • Jacked gymnastics Workout

    1.Shoulder Prehab
    5 rounds:
    - 15 scap pull-ups
    - 15 scap push-ups
    - Rest as needed
    2.Butterfly Skill
    Complete:
    - 3 x 10 box assisted butterfly pull-ups
    - 4 x 10 single leg box assisted butterfly pull-ups (2 sets on each leg)
    - 4 x 5 single leg jumping box assisted butterfly pull-ups (2 sets one each leg)
    Butterfly Pull-ups (1 x max set)
    If you havent got these yet, spend 5-10 minutes practicing and see if you can get your first rep.

  • Jacked gymnastics + EMOM Workout

    Morning: 50 min
    MU progressions with Liina

    Afternoon: 110 min
    1.Bar Muscle-up Threshold
    A. 2 rounds (no rest), depending on time:
    - 20s passive hang + 10 scap pull-ups + 20s passive hang
    - 90s of kneeling thoracic twists
    - 20s crab extension hold with external rotation (turn your hands outward) + 20s with internal rotation (turn your hands inward)
    B. Bar Muscle-up Technique B1
    Complete:
    - 10 x 1 jump to arch
    - 8 x 1 high pull
    - 6 x 1 hips to bar
    - Bar Muscle-ups (5 x 1)
    > 1 1 2 3 3 2 1 1 1 = 15 BMU

    2.EMOM for 30 min (HR-workout, for quality)
    1) 2 strict MU turn w/box 20"
    2) 30 sec HS hold NTW
    3) 5+5 pistols
    4) 10 T2B
    5) 6 cal AB
    6) rest

    3.Strength
    A. 3 rounds:
    10 + 10 half kneeling strict KB press / 8 kg
    10 + 10 single arm KB bent over row
    30 hollow rock
    30 s. side plank hold

  • HSPU-DL-KB Snatch Workout

    4rds
    5 HSPU
    10 DL 315#
    5 1 Arm KB Snatch 2pd

  • 12/29/11 Workout

    back after a while...

    SWOD: squats @ 215, strong
    bench @ 165, okay, tried new bench technique

    DWOD: Complete 4-6 efforts:

    60 Yard Pro Long Shuttle

    fastest....16.11

  • Angie Workout

    “Angie”

    For time,

    100 Pull ups

    100 Push ups

    100 Sit ups

    100 Squats

    You must complete all 100 reps of each exercise before moving to the next one.

  • Angie Workout

    “Angie”

    For time,

    100 Pull ups

    100 Push ups

    100 Sit ups

    100 Squats

    You must complete all 100 reps of each exercise before moving to the next one.

  • 12-30-11 WOD Workout

    WOD:

    3 Rounds for time

    30 wall balls 20

    30 squat snatch 65

    Could have done better but was worn out from the day befores WOD

  • Active Recovery Row Workout

    Row 3km at light (1:50-1:55/500m) pace until final 300m

    Time: 11:09 finished with 1:33/500m split

    Cool down:
    500m super light