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

  • Run, push-up, sit-up, air squat - WOD Workout

    Complete 3 rounds of the following:

  • tire flips Workout

    3 rds
    5 tire flips
    15 back ext

  • TTP Test week Workout

    90 min

    CONDITIONING / SPORT (SKILL)
    1.Conditioning
    This test is best performed at a track. If you do not have access to a track, you can map out a 3 km run outside the gym or elsewhere. Just make sure it is a run that you can repeat for an eventual re-test.

    Warming up for 3km run
    A. Lunge Flow
    B. Easy 400m jog around the track (nose breathing only if possible)
    C. Alternate 15 seconds run fast, 30 seconds run slow.
    60% fast / 70% fast / 80% fast / 85+% fast

    Main set (test)
    Done outside @Viitaniemi
    A. 3 km run for time
    Result: 14.08, 4.42 min/km

    2.Skill
    A. Handstand walk – 30 m (100 ft) walk for time
    Time cap. 3 minutes
    Result: 0 m

    B. Pistols, alternating – 50 repetitions for time
    Time cap. 3 minutes
    Result: 2.26

    C. Push ups – max unbroken repetitions
    Result: 27 reps

  • Skill - Squat Clean/Handstand Pushups Workout

    (Warmup)
    3 rounds of 10-15 reps:

    Samson Stretch 
<a href='/journal/movements/20'>Overhead Squat</a> with pvc pipe
Sit-up
Back-extension
Pull-up
<a href='/journal/movements/310'>Dips</a>

    (Skill)
    Squat Cling (3 rounds of 10 reps at 75lbs)
    Hand Stand Pushups (3 rounds of 10 reps)

  • Run, push-up, sit-up, air squat - WOD Workout

    Complete 3 rounds of the following:

  • 06-14-2011 WOD Workout

    3 ROUNDS

    400m Run

    25 Wallball 20/14

    15 KBS 1.5/1pood

    5 L-Pull-ups

    Felt good on this one. Mike was running fast, and I was trying to catch him (I didn't, he beat me by a minute he stretched his lead in round 3). I didn't break anything up in rounds 1 or 2. Round three I split my wall balls and KBS. L pull-ups were tough.

  • CFSH WOD Workout

    -Buy In-
    2 Rounds of:
    10 Burpees
    10 Box Jumps

    WOD
    3 Rounds For Time Of:
    50M Bear Crawl
    15 Push Ups
    800M Run

    -Cash Out-
    3 x 90sec Plank Hold

    Finished up with MU and DU work.

  • Cindy Workout

    Legs were sore for 2 days after this.

  • Squat 1RM; Tabata Back Squats/Box Jumps Workout

    20 minutes to reach 1RM on back squat

    Then, using ~50% of 1RM, do Tabata back squats and box jumps, alternating. Meaning, do 20s of squats, rest 10s, 20s of box jumps, rest 10s... so you wind up with 4 rounds of each movement.

    1RM = 105 lbs. Back Squat...just did BW not max rep due to preg

    Tabata:
    squat(65 lbs.)/box jumps(did step ups)
    Low round was 8/10

  • The Hollaback Workout

    WOD:

    800M Run
    30 Power Snatch (RX 135)
    30 Box Jumps
    800M Run