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

  • November 16th WOD Workout

    21-15-9
    Ring Rows
    Med. Ball Squat Clean, 20#/14#
    Split Jerk, 115#/65#

  • Henkeli 230819 Workout

    Happohyökkäys
    3rds ft:
    8/10 kcal assault bike
    8 bar over burbee (facing)

    this is all out exercise
    be furious with the bike!

  • 11-16-2012 Workout

    Front Squats
    5 Sets of 5 reps at Monday's ending weight - #10 205X5X5

    Push Jerk
    5 Sets of 5 reps at 11-5-12 weight +#5 205x3, 185x5x4

  • Monday Funday Workout

    Pre WOD
    Using your backsquat 3RM (160), John calculates your 1 rep max.(169)

    Do 75%, 5 reps (I did 5 @130)
    80%, 5 reps (I did 5 @135)
    85%, 5 reps (plus as many more as you can do) (I did 5 @145)

    Also, 5x3 ring dips

    WOD:
    3 rounds for time, with a 12 minute cap:
    50 DU's (400m run if you can't do DU's, or 25 DU's and 200m run)
    21 burpees
    12 T2B

    I did the 400 m run, finished 2 full rounds at about 11:25. Didn't start 3rd round.

  • 11-15-2012 #2 Workout

    21-15-9
    GHD Sit ups
    HSPU

  • 11-15-2012 Workout

    21-15-9

    Box Jump
    Ring Dips
    DU

  • Upperbody total work Strength

    3 rounds
    Single arm press *15
    Kb row *15
    Db bench * 15
    Db fly *15
    French press *10
    Reverse fly *10

  • 5 Min AMRAP Workout

    5 min AMRAP - 10 Thrusters (55lb db) / 5 pullups
    Rest 2 min
    5 min AMRAP - 10 Deadlift (135lb)/ 5 dips

  • EMOM's Workout

    EMOM x10
    1. Ski (1min.)
    2. Hspu (5-10)

    Rest 5min...

    Emom x10:
    1. Ab. (1min.)
    2. C2B (5-10)

    *Go sustainable pace.
    * Try to go ub.

  • ANZAC Day Ring Ses Workout

    In teams of 3 complete the following, sharing work however.
    - Matty O, Bretto and Loz
    - 120 Ring Push ups, 1 person holding plank until person on rings works, one person rest
    - 120 Ring Rows, 1 person doing sit ups person on rings works, one person rest
    - 120 Ring Superman's (each arm), 1 person holding squat hold until person on rings works, one person rest
    - 120 Ring Dips, 1 person doing shoulder touches until person on rings works, one person rest
    - 120 Ring Curls, 1 person doing squats until person on rings works, one person rest
    - 120 Toes to Rings, 1 person holding plank until person on rings works, one person rest
    - 120 Ring Pull Ups (50 strict, 70 kipping), both people rest

    Skillion Run - at top of first flight of stairs do 2 pushups, then increase number of pushups by 2 for every flight of stairs after that
    - when at top do 120 burpees as a team (only one working at a time)