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

  • 2.27.12 Workout

    snatch
    5-2-1-1
    135-155-175-180

    2 muscle ups every 30 seconds for 5 mins.

  • Painonnosto 1 21.11.2013 Strength

    Rinnalleveto 3 x 5

  • Thaw Out WOD Workout

    100 double unders (3 to 1 if singles)
    75 air squats
    50 sit-ups
    25 burpee pull-ups
    50 sit-ups
    75 air squats
    100 double unders

    Sooooo I did 50 double unders pretty much one or two at a time b/c I was having a double under funk day :(. The rest I did singles. Sad day!

    Also, for the burpee pull-ups, I just did 25 burpees and a max rep of pull ups (no band)...I made it to four. Overall it was not a great workout for me, but I'm glad I got out and did something.

  • F.O.D. 20120227 Workout

    Strength:

    F.S. (Front Squad) 5-5-5-3-3-3

    F.O.D:

    3 Rounds of:

    3 min AMRAP

    Combo #1
    Combo #2

    Then....

    12-9-6 Reps for time of:

    Pull ups
    SDHP (single arm)
    Turkish Twist

  • F.O.D. 20120227 Workout

    Strength:

    F.S. (Front Squad) 5-5-5-3-3-3

    F.O.D:

    3 Rounds of:

    3 min AMRAP

    Combo #1
    Combo #2

    Then....

    12-9-6 Reps for time of:

    Pull ups
    SDHP (single arm)
    Turkish Twist

  • 27.02.12 Workout

    3 RFT

    Row 300m
    20x Wall Ball 20# (Scaled 25x 15#)
    10x Pull Ups

  • Sumo to Balls to Boxes to Bars Workout

    Warm Up:
    2x
    10 Push Ups
    10 Sit Ups
    10 Jumping Squats

    Mobility:
    Pain ball on feet, calves
    PNF Hamstring
    Sit in squat for 1 minute

    Max Effort:
    1 Rep Max Sumo Dead Lift
    305 LBs

    MetCon
    4x
    15 Wall Balls (20 LBs)
    15 Box Jumps (24")
    15 Toes to Bar

    I always forget how slow I am at toes to bar!

  • Thrusters; TGUs; Weighted pull-ups; Toes to bar Workout

    1) Thrusters (95#/65#): 10 rounds, 15s on/45s off
    2) Turkish get-ups (5 each hand)
    3) Weighted pull-ups (3-3-1-1-1)

    Post: 30 toes to bar (not for time)

    1) 57 reps
    2) 35#
    3) 20(3)-25(3)-35(1)-40(1)-53*(1)-53*(1)
    * range of motion was a little questionable

    Completed the 30 toes-to-bars unbroken.

  • 5/3/1 Bench Press (Cycle 2 - Week 1) Workout

    Warmup:

    1.2 mile run
    Muscle ups
    DU
    Mobility

    Work:
    5 x 185
    5 x 215
    7 x 245

    Shoulder felt great! I think that is the most reps I have ever got of 245.

  • 2272012 Workout

    Strict Overhead Press: 5x45, 5x65, 5x75, 5x85, 3x95

    4 Rounds for Time
    10 strict Pull ups
    25 Double Unders / 100 Singles
    10 20lbs Wall Balls
    25 Double Unders / 100 Singles

    Completed in 20:37 DFL :(
    4 rounds of 10 strict pull ups! yesssss!
    Half double unders, half singles
    20 lbs wall balls
    Half double unders, half singles