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

  • 30min amrap: BURPEE❤️ Workout

    30min amrap:

    • BURPEE❤️

    Ei askellusta. Vain tasajalkahyppyjä ja tasajalka-alastuloja.

  • 21-15-9 Workout

    Piston Press on Ball 30/35/40#
    Split Jumps
    Row 250m
    Barbell Rollout

    then

    DB Incline Press 45# max
    Incline Row 25#
    High Pull 25#
    Dips

  • Kettlebell Death Workout

    Warm Up:
    -Row 500M
    -15 leg swings front to back (each leg)
    -15 leg swings side to side (each leg)
    -5 min. foam roll

    Met Con: In partners, complete 250 kbs (53/35) for time* 26lb

    • While one partner works on KBS, the other partner alternates between holding hover, and a hollow hold.
    • Swings can only be completed while the other partner is holding their position.
    • When an athlete drops to rest (from either swings or plank), they have a 3 burpee penalty before trading tasks

    COOL DOWN: -pigeon (2 min. per side), child’s pose, up/down dog 3 transitions

  • Fight Scenarios Workout

    0900-1500

    22 Trainees

    Between three of us we got through 16 Trainees and 6 to go on another date I guess. Next friday we fight the other group of 24. I fought 6 Trainees today. Good workout out. Each scenario varied in time due to how it played out. Partner popped his shoulder, other partner came out with some facial scrapes. I kept it standing/kickboxing style and took it to the ground when I had the opportunity. Im thankful for my training and skills. They strike us with their foam batons until we comply and we make sure they fight back when we attack them.

    I'm pooped! Celebrated by having delicious Sushi with my family at Tokyo Sushi, our favorite place! :)
    Now, rest time for the "Run for Russ" Memorial 5k run in the morn.

  • 1.9.2017 40+ Strength

    Front squat (tempo)
    3 sek pause on bottom
    Kahtokee setit fb

  • Squat, Swing, Run, Push Workout

    Strength

    50 heavy Russians 1.5 pood
    Front squats
    3-3-3-3 95, 115, 135, 155 lbs

    2 sets of tempo 32X1 front squats

    8-12 reps 95, 115 lbs

    Wod

    Intervals
    Run 200
    20 kb swings 1.5/1
    20 push ups

    Rest 2 min

    3 rounds 1:58, 2:00, 2:37

  • 2/1 Workout

    snatch @ 110 lbs EMOM
    2-1-2-2-2-2-3

    hb back squat @ 215 lbs EMOM
    2-2-2-2-2-2-4

    10 min met com
    5 pull ups
    5 clean pulls @ 150 lbs
    10 sit ups
    8 rounds

  • DL, sit up, over the box burpees Workout

    BI: EMOM for 8min (1) power snatch + (1) hang squat snatch @ 155#. Rest 2min then EMOM for 8min (1) power clean + (1) hang squat clean + (1) push jerk @ 205#.

    WOD:
    As Many Rounds as Possible in 12 Minutes of:
    15 Deadlifts 185/125
    30 Abmat Situps
    15 Burpees

    WOD: 3rds + 15 + 25. RX’d (added in over the box jumps with burpees)
    CO: focus on not puking.

  • 4 rounds of FS x 10 + 50 DU Workout

    I did 4 rounds of:
    10 Front Squat + 50 DUs
    I used: 75 & 95 lbs to warm up then:
    115, 135, 155, 135 lbs.
    This was a good, fun WOD, and I was a litttle bit tired after doing 30 bar muscle ups.
    If I do this again, I'll do them all at 155 lbs. That was the real set and something I should be using to train when I use a medium to heavy higher rep range

    I had to hurry up to take a quick shower and get back to work.

  • 30 Bar Muscle-Ups Workout

    I did this during my lunch hour at the Mid City Gym
    I did a fast warm up and then saw the straight bar... I decided to try the bar muscle-up since it is a great movement and I can't really do that at my regular gym.
    I did 30 in about 6:30
    I was typically stringing about 4 reps at a time.. sometimes 5.
    It felt pretty good overall.