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

  • Swim Workout

    800 m rintauintia

  • soccer Workout

    1.5 hours. good game.

  • Weighted pull-ups Workout

    1-1-1-1-1-1-1 reps

    +27.5
    +30
    +35
    +40
    +42.5
    +45 F
    +45!
    +47.5 F
    +47.5 F

  • 21-15-9 DL and squats Workout

    21-15-9 reps of:
    225 pound Deadlift
    135 pound Overhead squat

    scaled to
    15-12-9
    185 lb deadlift
    135 squat

    I felt good after the first round of deadlifts. Once I started squatting the wheels came off.
    10:30

  • Clean/OH Walk/Box Jump/KB Swing Workout

    4rds
    5 Squat Cleans 115#
    40m OH Walk 115#
    15 Box Jump
    20 KB Swings 2pd

  • Birthday WOD Workout

    One of our long-time athletes celebrated her birthday today ... fun! Love birthday WODs ...

    Warm Up:
    1000 Sit Ups (funny, coach!)
    3x [PVC, 35 lb. bar, 45 lb. bar]
    5 Press
    5 Push Press
    5 Push Jerk

    Mobility:
    Pain ball on feet
    Pain ball on shoulder

    Max Effort:
    Shoulder Press
    8 @ 70% of 1RM
    5 @ 75% of 1RM
    3 @ 80% of 1RM
    3 @ 85% of 1RM
    1 @ 90% of 1RM

    [105 lb., stopped -- screwed up my right shoulder on Monday night doing high hang squats and it was having none of this movement this morning]

    MetCon:
    "Thanks Jenny"
    21-15-9
    Pull Ups
    Sit Ups
    American Kettle Bell Swings @ 1.5 pood

  • Determination Workout

    Pre WOD:
    -4 X 10 Back Squat (70-75% of 1RM) (245, 245, 255, 260)

    For Time:
    -30 Walking Lunge Steps (45/25 Dumbells)
    -60 DUs
    -20 Walking Lunge Steps
    -40 DUs
    -10 Walking Lunge Steps
    -20 DUs

    After Party:
    3 Minute Plank or 1 minute "L-Sit"

  • 9-19-12 Front Squat & Metcon (Row, WBs) Workout

    Strength:

    Front Squats - 6x135, 6x155, 6x185, 6x205, 6x225, 6x245, 6x265, 4x285

    Metcon:

    500m row, 50 WBs (20lbs), 400m row, 40 WBs, 300m, 30 WBs, 200m, 20WBs, 100m row, 10WBs

    Time: 15:40

  • Determination Workout

    Pre WOD
    -4 X 10 Back Squat ((70-75% of 1RM)- 185 lbs

    For Time:
    -30 Walking Lunge Steps (45 lb dumbbells)
    -60 Double Unders (2:1)
    -20 Walking Lunge Steps
    -40 Double Unders
    -10 Walking Lunge Steps
    -20 Double Unders

    After Party:
    1 minute "L-Sit"

  • Determination Workout

    Pre WOD
    -4 X 10 Back Squat ((70-75% of !RM) (95)

    For Time:
    -30 Walking Lunge Steps (45/25 Dumbells)
    -60 Double Unders (2:1)
    -20 Walking Lunge Steps
    -40 Double Unders
    -10 Walking Lunge Steps
    -20 Double Unders

    After Party:
    3 Minute Plank or 1 minute "L-Sit"

    Those lunges were brutal! Used #25 dumbells but I have trouble doing lunges as it is - so trying to go all the way down and back up holding the weights was hard.