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

    5 rounds of:

    4 Wall climbers
    8 (each arm) bent over row (45 lbs)
    16 sit-ups
    32 double-unders

  • 10/3/2013 - PS, HPC, Bench, Row Workout

    A. PS - build to a 5RM TnG in 12 min SCORE: 175
    B. HPC below knee cap - 1.1.1.1 x 4; rest 2 min b/t sets, 10 sec b/t reps
    SCORE: 205, 225, 225, 235
    +
    5 sets:
    10 bench press
    Row 400 m @ 90%
    rest 2:30
    SCORE: 185#/1:18, 185#/1:19, 185#/1:26

    Notes:
    - no pause on floor for TnG 5RM PS
    - pause 1 sec below knee, drop weight after each rep for the 10 sec cluster
    - choose weight for unbroken sets but increasing per set and little more challenging per set for BP
    - record row repeats - same across is goal

  • Sawotta 2018 Event 1 Workout

    For time:

    1500 m run
    30 box over jump
    30 KB snatch
    30 KB squat

    Time cap 12 min.

  • Track (Sprinting Drills, Strides, Pole Vault) Workout

    Track & Field
    4 Laps of the Infield + Dynamic Stretching (Warm-up)
    8x20m Sprinting Drill (high kneesx2, B-skipx2, Straight-Leg Boundsx2, Skipsx2)
    2x80m Strides
    Lots of Pole Vault Takeoffs (no bend) (4-step, 6-step)
    3x3 Weighted Ring Muscle-ups (5kg)
    Static Stretching (Cooldown)

  • Endurance Workout

    • 4 Interval of:
    Run 800 m @ > 90% MHR
    1:1 rest each interval

  • 9/25/13 1/2 Holleyman Workout

    Skill- (15mins) “Hollow body” part of the kipping pull up. This skill will help you be able to better control yourself during pull ups. Allowing you to string more pull ups together more efficiently.

    Then,

    1/2 “Holleyman”

    15 Rounds

    5 Wallballs 20/14

    3 Handstand push ups MOD off the dip bars

    1 Deadlift 225/155

    Time 15:59 Did the entire thing unbroken.

  • Metcon Workout

    • 21 Min EMOM of:
    1st Min
    One-Arm KB Swing Snatch (32/24Kg) 12 reps (6/side)
    2nd Min
    BB Bench Press 12 reps unbroken o Double DB Floor Press 12 reps unbroken
    (Utilizza un carico o un peso dei DB tale da poter completare le reps unbroken)
    3rd Min
    Toes to Bar 10-15 reps

  • 4 kierrosta: farmarikävely / front rack carry (yhden käden) Workout

    4 kierrosta laadulla:

    • 20sek farmarikävely vas.
    • 10sek lepo
    • 20sek farmarikävely oik.
    • 10sek lepo
    • 20sek front rack carry vas.
    • 10sek lepo
    • 20sek front rack carry oik.
    • 10sek lepo

    Käytä niin raskasta kuulaa kuin mahdollista. Kuulan paino kommenttiin.

  • Row intervals Workout

    12 x 150m w/30 sec rest (30-34 sec)
    -tough...back got tired...would like to keep it 32 or less

  • 5 x 5 Back Squat WOD, and new Kip up drill for the rings Workout

    I did a 5 x 5 back squat WOD last night
    45 lbs x 10
    95 lbs x 10
    135 lbs x 8
    160 x 8

    180 x 5
    200 x 5
    215 x 5
    225 x 5
    235 x 5 (all done with no belt)
    I finished with a max reps using 70% of my amx of 265 lbs = 140 lbs
    I did 20 reps (this set I did use a belt in case I went for another rep and it got a little ugly.. legs were tightening up as was my lower back a bit)
    Post WOD:
    I worked on the new Kip up from the inverted position on the rings in the gym.. i used a big safety mat underneath in case I dropped off and fell.
    This was tricky but I did get it a couple times... I was not kicking out with enough eonviction. You have to commit, and then be ready to brace out immediatly. I will keep on working on this.. fun and a nice body control and upper body drill.
    Also, my forearms and grip was getting tired... still from that last WOD probably.
    Stretched and went home.