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

  • 07-20-2011 -I H8TE Burpees, DU Workout

    10 min Skill Work “you pick your weakness”-handstands

    For Time:

    50 Burpee

    10 Double Unders

    40 Burpee

    20 Double Unders

    30 Burpee

    30 Double Unders

    20 Burpee

    40 Double Unders

    10 Burpee

    50 Double Unders

  • Skills & Metcon Strength

    Total 100min
    A. WU 500m row, 3 rounds: 5 front squat 20kg, 5 ring row, 150m run,
    mobility
    B. Strength weighted chin-up 4x3-4
    C. Skillwork: KPU practice for 20min

    D. Metcon
    "Run, jump, squat"
    3 rounds for time:
    400m run
    15 box over jumps 20"
    10 front squat 60% 1RM = 37.5kg
    Result: 12.00, 179/191
    Rounds: 4.00, 4.08, 3.52 173/187, 181/187, 184/191

    "07102014"
    4 sets: in 2 min complete AMRAP of:
    350m row, ME DU
    Rest 2 minutes between sets
    Your score is the least amount of DU's achieved
    Result: 35, 169/188
    Rounds: 35, 38, 41, 37
    171/185, 172/188, 174/188, 172/187
    Soudut 1.24, 2.00/500m

    E. Post WO 1000m row, mobility 10min

  • Muscle & Power Strength

    Back Squat 1 RM

  • Aerobic work Workout

    45 min cycling

    14.6 km
    18.6 km/h
    111/130

    60 min bodywork in the afternoon

  • Olympics Strength

    Total 110min
    A. WU 500m row, 2 rounds: 20 abs, 20 backs, 5 wallball, mobility
    B. Olympics
    1. Työntö nousu max
    Tauko
    2. Tempaus nousu aloituspainoon saakka
    3. Tempausveto vain olkapäät
    70%3, 80%3, 90%3, 100%3 30kg, 32.5kg, 37.5kg, 40kg
    C. Post WO 3 rounds: 20 leg raises, 15 back extensions

  • Skills Workout

    Total 60min
    A. WU 3 rounds: 50 DU, 300m run, mobility
    2+2 TGU 12kg
    B. Skillwork
    KPU practice for 25min
    T2B practice for 15min

  • CFHML 6 WEEK PULL UP CHALLENGE DAY 1 Workout

    5EMOM STRICT PULL UPS
    1+1
    1+1
    1+ NO REP
    1+ NO REP
    1+ NO REP

  • 05/09/18 Workout

    3Rnds
    5’ AMRAP
    12 Double KTB Snatch (Btw Legs) 15lbs
    12 Front Rack KTB Lunges
    12 Burpees over the KTB
    Rest 2’

  • Lynne Workout

    WOD:
    "Lynne"
    - Max rep body weight bench press x 5 (17,12,10,9,10)
    - Max pull ups x 5 (30,20,15,15,15)

    Post WOD:
    - 30sec weighted plank hold x 5

    135# for bench, 58 reps.
    95 pull ups, 5 sets.

  • In Training Workout

    WOD

     Complete 5 RDS for Time
      25 DB Swings (40#)
      800 m <a href='/journal/movements/1280'>Run</a>
      25 DB Walking Lunge (40# DB in each hand)