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

  • CFFB Workout

    Complete 7 Rounds:

    3 Deadlifts
    3 Hang Power Cleans

    *Do not let go of the bar during the round. Count a penalty if you come off the bar.
    *Work up to the heaviest weight possible.
    *Rest as needed between rounds.
    *If you let go of the bar during the round count a penalty & immediately perform 5 burpees.

    135,145,165,185,185,195,205, no drops

  • Snatch Complex Strength

    21' E3MOM:
    1 Squat Snatch +
    1 Hang Squat Snatch +
    1 Overhead Squat
    Build to a Heavy Set

  • Lucky 7's Workout

    5 Rounds:
    7 DB Clusters (2x 30/20kg)
    7 Bar Muscle-Ups

    • Stimulus wise, it is a loading that we are confident we could complete 10+ repetitions unbroken, when fresh. Heavy and challenging, but not a load where we are reduced to slower singles during the workout. We feel confident that we can move through all sets with one break (4-3 as an example).

    • If we are not completing bar muscle-ups today, let's complete 12 chest to bar pull-ups per round.

  • Jacked gymnastics + conditioning Workout

    135 min

    1.JG PP 23.7.2018
    A. Warm up
    2 rounds:
    - 2 minutes of passive hang using different grips (change width, rotation e.g. supinated, pronated, external rotation etc).
    - 2 minutes of front support shoulder taps / walks

    B. Push / Pull Strict Strength & Conditioning
    3 rounds:
    - 5 metre lateral wall assisted handstand walk in each direction
    - 5 tuck press to stand
    - 5 box assisted strict ring muscle-ups
    - 5 skin the cats

    3 rounds:
    - 10 support swings
    - 10 Bulgarian rows
    - 10 bottom of dip swings
    - 10 single arm ring rows

    C. Mobility
    3 rounds:
    - 10 pronated shoulder pass-throughs
    - 10 supinated shoulder pass-throughs
    2 rounds:
    - 20 shoulder width shoulder flexion pulses
    - 20s shoulder width shoulder flexion hold
    - 20 narrow width shoulder flexion pulses
    - 20s narrow width shoulder flexion hold
    - 60s floor assisted German hang

    2.Own skill
    A. BMU practice for 20 min
    - 2 2 2 3 3 5 = 17 reps

    3.Conditioning
    A. Prep. for metcon for 20 min

    B. Kuntokarkelot, laji 2
    12 min AMRAP:
    3 - 6 - 9 - 12 ... squat > OHS 35 kg
    8 m walking lunges > 2x35 lbs DB's
    3 - 6 - 9 - 12 ... GTOH > 35 kg
    7 ring row
    Result: 15 OHS @ round of 15

  • Total workouts of the week Workout

    In Croatia 2.-10.8.2018

    Total workouts of the week 6 hours, x 5
    Metcon: ke
    Aer: ma, ti, to, 60+60+30 = 2 h 30 min

    Gymnastics:
    CTB -
    Pull up -
    TTB -
    HSPU 50

    MU -
    BMU -
    Bfly -
    HSW ti, ke

    Sleep 4/7
    Avg time asleep 7:57
    Avg. time to bed 23:40

  • 7-14-2011 Travel Workout

    4 Rounds

    400M Run
    12 Pullups
    12 T2B

    In the dugout doorway! Sprints on the field

  • at gym WOD Workout

    10 push-up
    10 bear squat
    10 body squat
    10 push-press (25lbs DBs)

    AMRAP

  • Aerobic work Workout

    30 min
    1 min walk/1 min run
    4.25 km
    119/145
    7.05/4.33 min/km

    In Croatia 2.-10.8.2018

  • Gotta Serve Somebody Workout

    In 15 minutes:
    Overhead Squat 1 rep max

    In 10 minutes:
    Overhead Squat 15 rep max

    Rest

    As many rounds as possible in 5 minutes:
    5 Overhead Squats
    10 Toes to bar

  • April 20, 2012 Workout

    Find a heavy single of squat clean to OH. (90)

    For time:
    7 rounds
    3 power cleans (65#)
    4 HSPU (modified to pushups on bars)