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

  • "Diane" Workout

    21-15-9

    Deadlift @ 102,5kg
    HSPU

  • Griff Workout

    Pre workout

    10x1 deadlift 80% of max (285#)

    For time;

    800m run
    400m run backwards
    800m run

    400m run backwards

    Post workout
    3 min planks

  • Juoksu Workout

    Aamulla pyöräilin noin 6km keskustaan ja päivällä takaisin kotiin.

    En pystynyt mennä uimaan tällä viikolla, joten uinnin sijaan toteutin päivän päätreenin kevyenä,noin tunnin lenkkinä. Ei sen kummempia fiiliksiä, vähän askel painoi ja väsytti kun viikonloppuna reissattiin aika paljon, enkä ehtinyt palautua. Mutta kokonaisuudessaan oli hyvä lenkki, ja sen jälkeen paljon parempi olo!

  • shoulder press Strength

    strength

  • Outlaw WOD 121105 Workout

    BB Gymnastics

    1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.

    95/115/120/125/120/115

    Conditioning

    3 rounds for time of:

    50′ Burpee Broad Jump
    20 KBS 32/24kg - 50#
    15 C2B Pullups
    10 Thrusters 135/95# - 95#

    Time: 15:50

  • Skill + JG +ATP Workout

    140 min

    1.Skill
    A. HSW practice for 15 min
    B. BMU practice for 40 min
    - Progressions
    - High pull + BMU 11 x 1 reps

    2.Modified ATP workout
    A. EMOM for 40 min, 10 rounds:
    1) 5 C2B + 7 push up + 15 air squat
    2) 5+5 KB snatch, 12 kg
    3) 10 walking lunges w/2 x 30 lbs DBs
    4) rest

    3.JG 28.2.2018
    A. 20 minute running clock:
    - 10 scap pull-ups
    - 10 scap push-ups
    - 5 Turkish get-ups on each arm (complete 5 reps on one arm and then switch to the other)
    - 30s planche lean with external rotation
    - 30s passive hang
    - 30s hollow hold
    - 30s arch hold
    Result: 2 rounds + 30 sec. hang

    4.5 min AB

  • Back squat Strength

    strength

  • WOD Workout

    3 rds

    10 Pull-up
    10 SDHP 42,5 kg
    10 KB Snatch from the floor, alternating hands 24 kg
    10 Wall ball 20

  • Starting Strength Workout Workout

    » Squats: Warmup 1 x 10 @ 135, then 3 x 5 @ 175, 195, 215

    » Bench Press: warmup 1 x 10 @ 135, then 3 x 5 @ 155, 185, 205

    » Deadlift: 3 x 5 @ 185, 205, 225

    » Dips (Bodyweight): 2 x 8

    Then weighted decline situps with 25#s at 3 x 10

    Want to start working on building up some strenght in some of the big lifts

  • Half Clovis Workout

    Half Clovis

    Run 5 miles
    75 burpee pullups

    Would like to try the full one next time, but I haven't ran over a mile or 2 in a year. 10 seemed like overkill :)