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

  • 08.24.2011 WOD Workout

    3 Reverse HSPU on the minute for 8 minutes with 5 second range of motion. I dropped to the ground each time/ couldn't get back up from bottom. I really felt these in my triceps!

    then I did part of Monday's endurance WOD

    800m run
    5 rds:
    5 med ball cleans 14#
    5 clapping push-ups
    5 kb swings 1 pood
    5 box jumps 24"
    5 T2B
    600m run
    4 rds:
    5 med ball cleans 14#
    5 clapping push-ups
    5 kb swings 1 pood
    5 box jumps 24"
    5 T2B
    400m run

  • Linda Workout

    "Linda" for time:

    10-9-8-7-6-5-4-3-2-1 rep rounds of:
    Deadlifts at 1.5x bodyweight (190 lbs)
    Bench press at bodyweight (130 lbs)
    Power cleans at .75x bodyweight (95 lbs)

    28:18 seems to quick, maybe i missed a round or something?

  • Penkkijumppa Strength

    25cal Bike Erg between sets.

  • 150320 ATP Sannan kanssa Strength

    6 (3+3) lunge tangon kanssa, samalla tangolla heti perään 5 Back squattia temmolla 32X0

  • 08.24.2011 WOD Workout

    3 Reverse HSPU on the minute for 8 minutes with 5 second range of motion
    then5 min rest followed by:
    12 min AMRAP
    5 Close Grip Pull-ups
    10 KBS 1.5/1 pood Rx+ 2pood
    15 Flutter Kicks L/R=1

    ================================
    Alright! This was super awesome. A "reverse" HSPU is a 5 second focus on the ROM from full extension to the ground. Was superb!

    AMRAP - 7 1/3 rounds. Really felt my grip going, this was taxing! I did the first 2 rounds with STRICT close grip pull-pulls (no kip) but that was it, after that I couldn't do it anymore (sad face). I did 1.5pood on the KBS for RX. Flutter kicks took me back to Army days, haven't done those in forever!

  • Thanksgiving Turkey Trot Workout

    GPS said 3.31 mi in 23:17, avg pace of 7:03 min/mile.

    Timing chip said 23:17 on 5k course for avg pace of 7:31.

    Pace was hard, but pretty easy to sustain, could have pushed harder. Happy with time and very quick recovery after finish line.

  • IF WOD Workout

    4 Rounds, 3 minutes each round, 30 sec rest b/w each round.
    5 PC (135#)
    10 Squat jumps
    10 Sit ups
    Finish time left with air squats
    Score is reps of air squats per round

  • Jerk behind the neck Emom 10 Strength

    Joka minuutilla 2 split jerkkiä niskasta. 60-75%

  • Relentless Workout

    5X3 Dead Lift

    WOD: For Time

    200 Meter Plate Carry (45/25)
    100 Double Under (3 to 1 singles)
    50 Burpees
    100 Double Under
    200 Meter Plate Carry

    Post WOD:
    40 T2B
    (I totally didn't do this)

  • Kyykkynousu Workout

    Joka 3 minuutti (joka 2 jos haluaa haastetta enemmän) 10x back squat non-stoppina (ei levätä ylhäällä)
    tangosta liikkeelle ja joka kierros 10kg lisää, naiset 5kg.