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

  • Death by Thrusters Workout

    11 rounds + 3 Reps

  • Bench Press and Push Press Workout

    Since I can't really do anything with my hamstrings right now, I decided to mix a couple of exercises that may not hit them, specifically Bench Press and Push Press.

    I did sets of 10, and got up to five rounds. When I was done, I tried doing Push-Ups, but I was pretty much spent.

  • Henkeli 101219 Workout

    skill + assault intervals

    Emom 12 (6rds)
    1) 5-15 ttb
    2) headstand hold (if headstand is easy, try handstans/hs walk)

    Assault bike intervals
    4x5min/3min rest. (Tämä on vauhtikestävyysharjoitus, eli pidä sykkeet lähellä anaerobista kynnystä. Tee harjoitus sykemittarin kanssa. Laskennallisesti pietä sykkeet alle 85%max.

  • biking 1hour Workout

    work-home

  • biking 1hour Workout

    center- work-home

  • 3 mile run Workout

    with push-ups & ankle stretching

  • 1/2 Glen? Workout

    For time:
    135 pound Clean and jerk, 30 reps
    Run 1 mile
    15 foot Rope climb, 10 ascents
    Run 1 mile
    100 Burpees

    Instead of doing the full Glen workout, I did my Clean and Jerks with 110, my Runs were only 800m, instead of doing Rope Climbs I did Pull-Ups, and I only finished off with 50 Burpees.

    The Clean and Jerks were feeling better, as I was better able to string together consecutive reps. I tried doing 8.0mph for 800m, but I had to slow down with about 100m to go (with the second set only being at 7.5mph). The Burpees I broke down into sets of 5, and I managed to finally get 50 done.

  • Monday WOD Workout

    10-9-8-7-6-5-4-3-2-1
    Ring pushups
    CTB pullups

    for time

  • MW Push press, Shuttle sprint and Squat snatch Workout

    Five rounds for time of:
    115 pound Push press, 12 reps (lo hice con 35kg)
    40 meter Shuttle sprint (4 x 10 meters)
    115 pound Squat snatch, 8 reps (lo hice con 35kg)

    Monday 121022

  • Back Squat Workout

    Back Squat 5-5-3-3-1-1