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

  • Jacked gymnastics + weightlifting + conditioning Strength

    Morning: 90 min
    1.Weightlifting
    A. Every 3rd minute on the minute for 12 minutes:
    3 Squat cleans, DnG, 90 % of daily max

    2.Conditioniong
    A. 8 sets of:
    10 UB Thrusters 30kg
    Row 300 m FPR (Faster per round)
    Rest 1 min
    Round times: 1.56, 1.54, 1.52, 1.52, 1.49, 1.48, 1.48, 1.48
    Row avg. speed: 2.09, 2.07, 2.06, 2.04, 2.02, 2.00, 1.59, 1.59 / 500 m

    Evening: 120 min
    1.JG PP 15.8.2018
    A. Warmup
    3 sets:
    - 12 sap push-ups
    - 12 scap pull-ups

    B. Push / Pull Strength
    3 sets:
    - 5 weighted strict pull-ups - 3x5x10 kg
    - 5 weighted strict ring dips - 3x5x5 kg

    C. Ring Muscle-ups
    3 x 5 rocking arch
    3 x 5 ring swings
    5 x 1 hips to rings
    3 x 10 support swings
    3 x 10 bottom of dip swings
    5 x 2 Russian dips
    5 x 3 box assisted transition
    5 x 1 kipping ring muscle-ups (or 3 fails) - 3 muscle ups + 2 fails

  • 120409 Strength Workout

    7 rounds for time (rest as needed to avoid missed reps)

    3 x weighted pullups
    3 x thrusters @ 70%

    Used 20# db on pullups, 115# thrusters

  • Navy Seal Workout Workout

    SealTeam Challenge

    Week 1

  • 04-09-1975 LOL!! Workout

    For time:

    3 rounds

    10 Thrusters (Go your heaviest) #100 I did do a few reps #115 killing my wrist's today!
    Weighted push ups until failure (#45) 10-5-8

    Plus 37 Birthday Burpees with my Crossfit Buddy's!!!

  • 100 Burpee Challenge Day 5 Workout

    100 Burpee Challenge Day 5 = 5 burpees

  • The 100s Workout

    100 pullups
    100 kb swings 1.5
    100 double unders
    100 overhead squats 95#

  • Westside Lower Body Wave 1 Week 3 Workout

    1 RM Front Squat (185#)
    3x10 Rack Pulls (180#)
    3x10 Floorsweeper (95#)
    3x10 Reverse Hyper (2x no weight, 1x20#)
    200m Farmer's Carry (55#/hand)
    200m sled pull (160#)

  • 1 hour biking Workout

    Vondelpark - center- home

  • Jacked gymnastics + strength + aerobic work Strength

    150 min
    1.JG PP 17.8.2018
    A. Warm up
    3 sets of:
    - 20 box assisted butterfly pull-ups
    - 10 winging pull-ups
    - 20 palm push-ups
    - 45s wall assisted handstand hold

    B. Own skill
    A. HSW practice for 15 min
    B. Butterfly pull up practice for 20 min

    C. Push / Pull Capacity
    2 rounds:
    - 60s max box assisted strict HSPU - 24" box, 18+14 = 32 reps
    - 30s hollow hold
    - 30s arch hold
    - 60s max butterfly pull-ups - 13+10 = 23 reps
    - 30s hollow hold
    - 30s arch hold

    D. TTB Capacity
    4 rounds:
    - 30s max TTB - 11+5+6+4 = 26 reps
    - 90s recovery pace supine knees to chest

    E. Mobility
    3 sets of:
    - 60s floor assisted German hang
    - 30s of crab extensions
    - 60s elevated bent arm shoulder extension
    - 60s supine shoulder extension

    2.Strength
    A. Back squat 4x5 @ 30X1 Tempo - not done

    B. Every 4 minutes for 3 rounds:
    10 Push press @ 65-70% of 1RM > shoulder press

    C. 3 rounds:
    10m slider walk
    5+5 quadruped shoulder CARs
    5+5 Lateral box step ups

    3.Aerobic work
    A. E4MOM24:
    15 air squat + easy row for rest of the time

  • Sweaty Workout

    10 rounds for time

    15 swings @16
    12 push up
    9 box jump
    6 dumbbell thruster @2x15