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

  • Total workouts of the week Workout

    Rest day, total workouts of the week 8 hours, x 5
    Deload week

    Strength & conditioning
    Metcon x 2
    Aer x 1 - 45 min
    BB x 2
    Squat - 670 kg

    Gymnastics
    MU - 20
    BMU -
    BFLY - 100
    BCTB - 50
    HSW - 45 m

    Recovery
    Sleep 4/7
    Avg. 22:45
    Avg. 7 h 50 min
    EA 39 kcal/FFM

  • Speed and Agility Work, Plyometrics Workout

    Jump Squats
    Twist Jump Squats
    Landing Drill ( BOX)
    Single-leg Weighted Jumps
    Twist Jumps Up and Over

    Battle Ropes (forward/bak)
    Battle Ropes (Side to Side)

    Sprint Starts

    5x40m Sprints (Timed)

  • Max Effort Squat Clean Workout

    Max effort Squat Clean

    I cannot remember the last time I did squat clean, but I know it was about 125/130# because I do this weird thing with my hips and I also get scared about going under the bar and catching it.

    Today I did well, except I'm annoyed that when it became past my PR, I didn't go up by 5# instead of 10# ... I managed to do 145# ... But then went straight to 155# and failed. I tried 155# about 6 times before giving up because my muscles were too tired by then.

    TWICE at 155# I managed to catch the bar and squat, but I moved too quickly and lost my balance and therefore lost the bar. I need to be more patient and also faster in the hips. Still, can't complain about a PR.

    Finished the WOD with a 2000m row and some abmat situps

  • KB Snatches, KB Swings & Goblet Squats Workout

    accumulate 1 mins L-sit on rings or paralettes — scale with tuck sit

    then…

    4 kettlebell snatches (1.5/1.0) - used 12 kg KB
    9 kettlebell swings - used 16kg KB
    12 goblet squats - used 16kg KB

    EMOM 15

  • Legs Stuff Workout

    Back Squat
    - 15cm Range: 4 x 60kg, 4 x 100kg, 4 x 120kg, 4 x 140kg, 4 x 160kg, 4 x 180kg, 4 x 200kg
    - 30cm Range: 4 x 60kg, 4 x 100kg, 4 x 120kg, 4 x 140kg, 4 x 160kg, 4 x 160kg
    - Full Range: 4 x 60kg, 4 x 80kg, 4 x 90kg, 4 x 100kg, 4 x 110kg

    Good Morning to 7 x 20kg Decline Plate Situp
    - 10 x 20kg, 8 x 30kg, 6 x 40kg

    Single Leg Hamstring Curl followed by plate side bend
    - 10 x 23kg(each leg), 10 x 20kg plate(each side)
    - 10 x 23kg, 10 x 20kg plate
    - 10 x 23kg, 10 x 20kg plate

    Squat Cleans
    - 5 x 40kg, 6 x 40kg, 7 x 40kg

    Squat Cleans and Split Jerk
    - 5 x 40kg, 6 x 40kg, 7 x 40kg

    Overhead Squat
    - 5 x 40kg, 6 x 40kg, 7 x 40kg

  • Arms Fun Workout

    Strict L-Sit Chin Ups: 11, 11, 9

    Seated Dumbell Curl + Lying Tricep Extension (ezibar):
    - 3 rounds:
    - 22kg x 4 (each arm) + 20kg (plus bar) x 7

    Seated Hammer Curl + Wide Dumbell Curl + Upright Dumbell Tricep Press:
    - 3 rounds:
    - 20kg x 5 (each arm) + 12kg x 7 (each arm) + 26kg x 7

    BW Dip: 10, 10, 10 (strict and slow)

    Cable Curl + Inclose Push Ups (2secs lower, 2 secs raise):
    - 23.75kg x 7 + 7
    - 28.75kg x 7 + 7
    - 33.75kg x 7 + 7

    Little WOD:
    - 4 Rounds:
    - 400m Run (15km/h)
    - 7 x 20kg KB Snatches (each arm)
    - 10 x 20kg Plate Sit Ups

  • A Quickie... Workout

    Strength:
    --Dumbbell Bench Press
    10-10-6-15
    60's-70's-80's-50's

    MetCon:
    --4 Rounds for time: 11:38
    20 Sit ups
    50 Double Unders
    Whole Gym Overhead Walking Lunge - 45#

  • CrossFit Total Workout

    CrossFit Total

    1Rm Backsquat = 95kg PR (old PR was 81kg)

    1RM Shoulder Press = 48kg

    1RM Deadlift = 120kg

    Score is total weight of all 3 lifts = 263kg

  • 1.11.2019 Workout

    2x10min EMOM

    1#
    1x Ladders + sprint 15m
    5x Wall ball
    6x Russian twist

    2#
    20s Jump rope
    5x KB swing
    6x Sit out

  • Tough Mudder Event Workout

    Tough Mudder Event @ Vail Lake

    11 miles with 23 obstacles

    Finished Course HOORAAAH!