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

  • Get There Workout

    WOD: 3 Rounds For Time:
    -400 meter run with plate (45/25)/must be hugging plate
    - 50 squats with plate/hugging or on back
    - 50 lateral jumps over plate (or 100 jumps onto plate)

  • Podipilding Workout

    4 rounds: w/10kg vest
    12 ring push ups
    12 ring rows (legs raised)

  • Sock hop Team of 3-2R Workout

    100 cal ROW
    100 Box jumps 30 inch
    100 Power cleans R1 60kg, R2 50 kg
    100 barbell facing burpees

  • Squatting Grasshopper Workout

    10 Front Squats, 1 Grasshopper
    9 Front Squats, 2 Grasshopper
    ...
    1 Front Squat, 10 Grasshopper

    155lbs/95lbs on Front Squat

  • 3.29.12 Workout

    20 minutes of something you suck at….
    then:
    7 Rounds:
    7 Wallball 20/14lb
    7 SDHP 95/65lb (sub 10 GHD)
    7 T2B

  • 2x1600 Speed work Workout

    1 mile warm up then 2x1600m repeats @ 8:05 w/ 800m recovery between then 1 mile cooldown

    1 mile warm up @ 9:06
    1600m @ 8:04.9
    800m recovery @ 9:14
    1600m @ 8:04.7
    800m recovery @ 9:24
    0.6mi cool down @ 11:23

    Average heart rate 139 bpm
    Total mileage 4.6mi
    Total time 41:24

    Can't believe I hit my mile repeat splits like that!

    http://connect.garmin.com/activity/127825249

  • 11-12-2012 Workout

    3 Sets of 5 reps Front Squats working to a 5RM #215

    10 Rounds

    15 DU
    10 PU
    100M Sprint

  • Gymnastics + weightlifting + conditioning Strength

    150 min
    Warm up EMOM14 + 6 min mob.
    1.Gymnastics
    A. RMU Practice
    - Drills: RS, TWB, HTR
    - MU 7 x 1
    - MU assisted 3 3 2 2
    - Total of 17 MU

    2.WL
    A. Every 20 s. for 10 minutes:
    Power Clean and Jerk @ 4 RM Power clean weight - 55 kg
    - Harjoitellaan raskaiden ykkösten tekemistä ”jätkäntyöntönä”, eli työntö suoraan rinnallevedon vastaanotosta

    3.Conditoning
    A. HS Walk practice for 10 min

    B. Every minute on the minute for 12 minutes:
    Even: 14-18 Wall balls @ 14 lbs - 14
    Odd: Unbroken HS Walk
    - 2.2, 0, 1.4, 1.8, 3.1, 2.8 m.

    4.Accessory
    4) 4 x 6-10 False Grip Foot Elevated Ring Rows - 8 7 7 6
    B) 4 x 6-10 Stationary Dips - 8 6 6 7
    C) 4 x 8 Supinated Lateral DB Raises - 1.5 kg
    - Alternate movements, rest 90 s. between-

  • 2 RM Split Jerk Workout

    find your 2 rm

    1st set: 135
    2nd set: 155
    3rd set: 165
    4th set: 185

  • GHD sit ups Workout

    Glute-Ham Developer Situp on the bench