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

  • New Beginning Workout

    Pre-WOD:
    Find 1 RM on back squat - 275 pr by 30 pounds
    Find 1 RM on shoulder press - 145

    WOD
    15-12-9
    DB squats/ thrusters (45/25#)
    Walking lunges

    PostWOD
    4 x 100m sprints

    Did not do WOD

  • 15 Ring MU for time Workout

    15 Ring MU for time

  • Run / Squats / Pushups Workout

    Run 2.15miles
    100 Crossfit Pushups*
    100 Air squats

    The pushups are mixed in during the run, and air squats are to be done immediately after the run.

    I didn't get an accurate time

  • All Back Workout

    Warm up-500 single unders

    Back Strength WOD (Not timed)
    5 Rounds of:

     5x5 Barbell <a href='/journal/movements/801'>Row</a>s (165/185/205/205/205)
 5x10 Barbell <a href='/journal/movements/1376'>Shrugs</a> (185/185/215/255/255)
 5x10 Body Weight <a href='/journal/movements/214'>Ring Row</a>s

 Then:

 Death by <a href='/journal/movements/1175'>Push ups</a>/Pull ups (1 <a href='/journal/movements/352'>push up</a>/pull up on the minute until you can      no longer get the alloted amount of reps for that minute.)

  FINISHED with 12 complete rounds (156 Total Reps (78 each))

  • Double Unders Workout

    250 Double unders

    For time (Approx)

  • Baseline Workout

    500m Row, 40 Air squats, 30 Butterfly Sit ups, 20 push ups, 10 pull ups... For time.

    Time: 9:01

    500m Row... Felt good 1:44
    Squats... Knocked them out
    Sit ups... Started to gas out at 15 but got through
    Push ups... Knocked out 7/4/4/3/2... Need to improve
    Pull ups... Completely gassed... Had to do 10 jump pull ups...

    Looking forward to re visiting this in 3 months... The Journey has started.

  • Wendler Dead Lift Workout

    Week 1: 100kg x 5, 115kg x 5, 130kg x 8
    Week 2: 107.5kg x 3, 122.5kg x 3, 137.5kg x 6
    Week 3: 115kg x 5, 130kg x 3, 145kg x 4
    Week 4: Rest - Strained Hammie
    Week 5: 105kg x 5, 122.5kg x 5, 140kg x 7
    Week 6: 115kg x 3, 132.5kg x 3, 147.5kg x 5
    Week 7: 122.5kg x 5, 140kg x 3, 155kg x 5
    Week 8: Rest - Strained Hammie again :o(
    Week 9: 110kg x5, 125kg x 5, 145kg x 5
    Week 10: 117.5kg x 3, 135kg x 3, 150kg x 5
    Week 11: 125kg x 5, 142.5kg x 3, 160kg x 1

  • 3x1600m Speedwork (6 mi total) Workout

    6 miles total (1mi WU, 3x1600m repeats w/ 800m rest, 1mi CD)
    Total time: 52:02
    Avg Pace: 8:40
    Calories: 869

    1mi WU: 9:19
    1st 1600m: 7:40
    800m: 4:45
    2nd 1600m: 7:36
    800m: 4:55
    3rd 1600m: 7:32
    1mi CD: 10:12

    http://connect.garmin.com/activity/134715092

  • Front Squat Strength

    4x10 @ 40% of 1RM

  • Lätt helkroppspass Workout

    A: Incline db Bench press 3set
    B: Assisted strict pull ups 3set
    C: Hip Adductor machine 3set
    D: Leg extensions 3set
    E: Triceps push downs 3set