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

  • Helen Workout

    For time
    3 rounds

    Run 400 m
    Swings(OH) x 21 (35lb)
    Pullups x 12

  • Snatch it Workout

    3(45k)-3(50)-3(55)-2(60)-2(65)-1(70F)-1(70F)-(70k) Power Snatch

    Then

    4 rounds of
    5x Power Snatch 50k
    10x KB snatch 20k each arm
    Carry 45k 120m

    50 abmat situps
    50 Back extensions

    Happy to get to 70k after the third attempt. Have to be careful because I dont have a spotter!

  • CF LPR 140226 WOD Workout

    For time, 3 rounds of:
    * 10+10 KB snatch 24/16kg
    * 20 burpees
    * 1min rest

  • 1000m Row For Time Workout

    Pre WOD

    • Mobility WOD

    WOD

    • 1000 meter row for time

    Post WOD

    • 10 Turkish Get Ups (20kg/44lbs)

    Not entirely happy with 3:53. I could do close to 3 blank I think. Was going way easy the first 500m but I must admit the last 500m got me really exhausted. Way worse off than from the Burpee workouts.

  • WOD 11-05-2012 Workout

    AFAP:
    4 rounds
    20 medicine ball clean (6kg)
    200m sprint

  • To 20.2. Workout

    A1) 3xHang squat snatch 5 sarjaa: 20,25,25,25,30kg. Oli ihan järkkyä! Olen maailman hitain ihminen.

    A2)3xhang squat clean+1xsplit jerk 5 sarjaa: 35,40,40, 42,5 ja 42,5kg. Naurettavat painot ja silti melkein kuolin :D Huhhuh, kun ei jaksa edes tankoa puristaa.

    B) Sots press 5x5 iloiset 15kg enkä edes yrittänyt enempää kun oli niin rankkaa.

    Ja metcon jäi väliin, jihaa....

  • WOOD Workout

    WOOD

    Result: 00:24:56

  • Snatch Workout

    Snatch

  • Su 23.2. Workout

    PK-lenkki 1h: Benin kanssa tehty, lähes koko matka kävelyä ja pikkuisen hölkkää kun enpäs taas uskaltanut olon huononnuttua nostaa sykettä enempää-

  • Max Rep KB Thrusters Workout

    This will have to be it for the day! I can't take anymore me thinks. Walked/ran 16km and then this! I am so tired now.

    WOD

    5 rounds of max rep KB Thruster (24kg/53lbs)

    1. 8
    2. 3
    3. 4
    4. 3.5
    5. 2

    Post WOD

    5 rounds of max rep Pull Ups

    1. 15
    2. 7
    3. 12
    4. 8
    5. 6