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

  • deadlifts, jump rope Workout

    3 rounds for time of:
    10 Deadlifts, 45 lbs
    50 Jump rope

  • 101 Push Press Workout

    101 Push Press @ 75#

    3 Burpee penalty when bar is dropped

    ** 7 C2B pull ups EMOM after
    5-6 rounds

  • Rehab #5: back squat light x 10 + strict press Workout

    First time with weights since injuring my lower back on fathers' day (11 days ago). I did a longer warm up (about 25 minutes) and then decided to try a very light weight back squat and a super tight press couplet.
    I was REALLY concentrating on keeping super tight through the midline and lower back especially... NO ROUNDING, NO bending forward. I was SUPER TIGHT doing my presses. Shoulders felt great and body liked having a little bit of weight on it.
    bar warm up with BIG ROM and pauses+ presses
    75 lbs x 10 squat + 10 strict press
    95 lbs squat x 10 + 85 lbs press x 8
    115 lbs squat x 10 + 95 lbs press x 6
    135 lbs squat x 10 + 85 lbs press x 8

    It all felt very good and I was VERY tight throughout. I took a few minutes and then did another WOD. I did some small pauses at the bottom of the squat. NO bounce, no jolting movements. I was being super careful and keeping it all realyl light.

  • Ke 8.1. Strength

    Aamulla töissä kahvakuulatemppuilua. Hyvien lämpöjen jälkeen tempaus kulki hyvin! 16kg kuula tuli ihan itsestään ylös ja sitten kokeilin ekaa kertaa 20kg kuulaa tempaukseen. Nekin tuli hyvin! Tai siis mulle hyvin :D Olisinkohan vetänyt viisi molemmilla käsillä, mutta ihan hyvä ekalle kokeilulle.

    Turkkilaiset meni ihan ok 12kg ja 16kg kuulilla, pitäis kyllä hioa sitä tekniikkaa. Swingejä tein 20kg ja 24kg, ne tuli kanssa kevyesti ylös. Pitäisi varmaan luopua 16kg kuulasta kokonaan, kun ei se 20kg ole sen rankempi.

    Mutta sitten murheenkryyni: kuulalla rivetyöntö. Juu ei! :D Aloin tossa miettiä, että olenkohan ikinä edes tehnyt? En osannut YHTÄÄn riveä, kuula hakkasi vaan olkapäähän vaikka tein mitä. Täytyykin laittaa youtube pyörimään ja katsella vähän tekniikkaa... tätä voisi treenata ihan enemmänkin!

    Loppuun mielimusiikkia, muutamia juttuja joogasta ja mobbailua/venyttelyä :)

  • Rehab #5: WOD #2 decending ladder of Towel Pullups and Pistols and DUs Workout

    I did the following at a quicker pace, but not rushing too much to comprimise form at all to keep safe as well.
    10 Towel L pullups
    10 Pistols (free open)
    50 DUs
    8 Towel L pullups
    8 Pistols (free open)
    40 DUs
    6 Towel L pullups
    6 Pistols (free open)
    30 DUs
    4 Towel L pullups
    4 Pistols (free open)
    20 DUs
    2 Towel L pullups
    2 Pistols (free open)
    10 DUs

    Felt good, but I was feeling it a little bit in my lower back and so I took a little longer to stretch out again and then took a steam and a hot shower.
    Overall the body is feeling o.k. but the back is still hurt and I'm still feeling twinges of pain and limited ROM in my lower back... STILL REHAB for a while longer. But I might be able to do some lighter movements with some weight.. but keep being careful for a while longer.

  • Snatches, Pull ups, Sit ups Workout

    15' AMRAP

    30 BF Burpee buy in

    5 Snatches @ 115
    10 Pull Ups
    15 Sit ups

  • SDLHP & Push Press Workout

    12' AMRAP

    5 SDLHP
    10 Push Press

  • Brian's Birthday partner WOD Workout

    31' AMRAP

    KB Swings / Plank to Push Up

    Burpee Box Jumps / Goblet Squats

    Row / Mountain Climbers

    Run with Med Ball

  • 04/10/2013 Workout

    5 RFT

    -7 Snatches (95#)
    -14 Box Jumps (24 inch)
    -21 GHD sit-ups

  • Deadlift, Burpees, T2B Workout

    10 Rounds

    3 Deadlift
    6 Burpees
    9 T2B