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

  • 5-6-13 Hill Sprints Workout

    Sprint Intervals:

    800m - 1x800m - under 3 mins

    60m hills - 8x60m - 9.65, 9,41, 9.31, 9.12, 9.00, 8.94, 9.00, 8.97

    100, hills - 2x100m - 15.38, 15.09

  • Mountain Dog Glute/Hamstring Accessory Work Workout

    Stepmill SIT 20 minutes: easy pace (level 4) 3 minutes. Then 30 second (level 12) sprint

    30 Weighted OH Walking Lunges (10lb plate)
    100m sprint
    (3 rounds)

    Lying Hamstring Curl 1x20,1x15,1x12,1x9
    Rack Deads (heavy) 3x8
    Speed HBBS at 75% BW 10x superset with Flexed Range Low Squat 10x
    Good Mornings 3x8
    Unilateral Leg Press 1x25 and 2x10 each leg superset with 5 Pistols each leg

  • BW Burner Workout

    Was super sore from my P.M glute/hamstring accessory work last night so I did a lot of lower body SMR before this WOD. I did bw to take it a bit easy. I didn't time myself.

    Ran 1 mile (brisk pace)
    25 Jumping Jacks
    25 Air Aquats
    25 Sit Ups
    25 Supermans
    25 Pushups
    4 Rounds

  • Elizabeth Workout

    Rx:
    21-15-9 reps of:
    Clean 135 pounds
    Ring dips

    Did:
    21-15-9 reps of:
    Clean 135 pounds
    Dips

  • 5/6/13 Workout

    EMOM - 11 rounds
    2 hang cleans
    1 jerk

    5 min max effort jump ropes

    (~700)

  • push press/pistol couplet Workout

    skill
    EMOM for 5 minutes: 5 strict T2B (not straight legs, just no kip)

    workout
    10-8-6-4-2 push press 55kg
    20-16-12-8-4 pistols (alternating)
    got quite heavy towards the end

    -then-

    3 x Max strict ring muscle ups (90s rest)
    5-3-3
    (just to go more fatigued)

  • Two metcons but only one core Workout

    1.
    3 rds for time, 2min rest btw rounds:

    10 cal Echo bike
    10 Burpee box jump over
    10 Alt. DB snatch (22,5kg)

    2.
    5 rds, on every 3 minutes:

    15 2xDB Deadlift
    10 2xDB Squat clean
    5 2xDB Thruster

    3.
    Core

  • 5/5/20 Workout

    Warm up (10)
    200m run
    10 squats
    10 jax
    10 push ups
    10 heels to rear
    10 knuckle draggers
    10 mountain climbers
    10 over under
    10 pik n grass
    10 arm circles
    :30 sec pigeon per

    WRK(15)
    On the 1:30 x10
    15 air squats or goblet(choose weight)
    30 jump rope or double unders

    Finisher
    50 double crunch
    1:00 samson stretch

  • Metcon Workout

    • 15-21 Min EMOM of:
    1st Min
    Ring Muscle Ups 3-7 reps
    2nd Min
    BB Bench Press 12 reps unbroken o Double DB Floor Press 12 reps unbroken
    (Utilizza un carico o un peso dei DB tale da poter completare le reps unbroken)
    3rd Min
    Row 200-250 m

  • Elizabeth Workout

    21-15-9
    Squat Clean + Ring Dips
    Cleans felt heavy and I was soft in the bottom, too much.
    I actually failed 2 reps in the bottom of the clean. I was not rigid in the bottom and my lower back was getting on fire as I was coming up and out of the hole.
    I did well in the first round, but after the first 4-5 reps of the second round it felt heavy.
    The ring dips felt fine overall. I just broke them up for a few seconds to not get burned out and not breath too much before the next cleans.
    I am sore today all over in my shoulders, back and forearms.
    I think I need to practice DL with overhand/ olympic grip a bit.

    last time I did this it says i did this in sub 6 minutes, but that's hard to belive.