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

  • C2 bike + Workout

    Max distance with c2 bike erg in 45 min
    Hr 154-173 bpm

  • Ninjat 14-16v taito Workout

    Soututekniikka

  • 03/16/2013 Workout

    1 hour swim - technique

  • Last Year's Thruster/Pullup Open Workout Workout

    Skill:
    Light Overhead Squats (3x8 at 60% of max)

    In 7 minutes, complete:
    3 thrusters, 55
    3 chest to bar pull ups
    6 thrusters
    6 c2b pull ups
    9 thrusters
    9 c2b pull ups
    12...
    12...
    15...
    15...

    made it through 12 each
    etc

  • 2011 Mountaineer Games, WOD 1--Practice Run Workout

    WOD--2011 Mountaineer Games, WOD 1--Practice Run

    Warm up (10 min)-- wrist stretch/wrist rotations/arm circles/up-back overs/hip rotations/jumping jacks/mountain climbers(25)/push ups(20)/lunge(20 total)/air squats(50)/burpees(10)/sit ups(25)--for everthing else we did 10 of each...took us right at 10 min.

    Then-- WOD 1 for Mountaineer Games (Practice Run)

          20 <a href='/journal/movements/30'>Thruster</a>s 95lbs/65lbs
      5 <a href='/journal/movements/1157'>SDHP</a> 95lbs/65lbs
      Shuttle <a href='/journal/movements/1280'>Run</a> (subbed 200 m <a href='/journal/movements/1280'>run</a>)
      15 <a href='/journal/movements/30'>Thruster</a>s 95lbs/65lbs
      10 <a href='/journal/movements/1157'>SDHP</a> 95lbs/65lbs
      Shuttle <a href='/journal/movements/1280'>Run</a> (subbed 200 m <a href='/journal/movements/1280'>run</a>)
      10 <a href='/journal/movements/30'>Thruster</a>s 95lbs/65lbs
      15 <a href='/journal/movements/1157'>SDHP</a> 95lbs/65lbs
      Shuttle <a href='/journal/movements/1280'>Run</a> (subbed 200 m <a href='/journal/movements/1280'>run</a>)
      5 <a href='/journal/movements/30'>Thruster</a>s 95lbs/65lbs
      20 <a href='/journal/movements/1157'>SDHP</a>
      Shuttle <a href='/journal/movements/1280'>Run</a> (subbed 200 m <a href='/journal/movements/1280'>run</a>)

      12:00 (Josh Copen/45 lb barbell used for all)
      16:56 as RX'd (Ryan)

  • "Barbara" Workout

    WOD:

    Warm up (10 min)-- wrist stretch/wrist rotations/arm circles/up-back overs/hip rotations/jumping jacks/mountain climbers(25)/push ups(20)/lunge(20 total)/air squats(50)/burpees(10)/sit ups(25)--for everthing else we did 10 of each...took us right at 10 min.

    Then-- 50 Double Unders for time-- 43 sec

    Then-- "Barbara"

          Five rounds, each for time of:
      20 Pull-ups
      30 <a href='/journal/movements/2407'>Push</a>-ups
      40 Sit-ups
      50 Squats

      Rest precisely three minutes between each round.

      26:22 and LOVED EVERY MINUTE OF IT!

  • CFSC 11Aug11 - Thrusters & DUs Workout

    15 min Skill Work. Pick something you suck at and work on it…

    then:
    10 Thrusters135#
    50 Double Unders
    8 Thrusters 135#
    40 Double Unders
    6 Thrusters 135#
    30 Double Unders
    4 Thrusters 135#
    20 Double Unders
    2 Thrusters 135#
    10 Double Unders

    I enjoyed this WOD but the wait started to get heavy around the six rep mark. We did this WOD last friday just 3 rounds 10 thrusters and 50 DU I think it was harder that way.

  • Front squat 1RM Strength

    Find your max in 10min.

  • Rengas mu Workout

    Tiukka rengas mu 3x3

  • Row + Assaultbike Workout

    Row 7 min + Assaultbike 2 min
    Row 6 min + AB 2 min
    Row 5 min + AB 2 min
    Row 4 min + AB 2 min
    Row 3 min + AB 2 min
    Row 2 min + AB 2 min

    Row 5k PR + 1-3s. Assaultbike is active recovery, so just keep yourself moving super easy pace. Go straight after row to bike, and straight from bike to rower. Score total distance on the rower.