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

  • Two Bitches Workout

    Happy Birthday Chris!!!

    Fran

    21-15-9

    Thrusters 115/75#

    Pull ups

    Then, Grace

    30 Clean and Jerks for time 115/75#

    That one ruined me on my first day back...good lord. I was panting like a dog. Ouch.

  • Muscle & Power, AV2 Strength

    KB swing 40-30-20-10 reps

  • Run/walk Workout

    For 50 min:
    1 min walk / 2 min run
    136/161
    7 km

  • Hard routine Workout

    100 min
    Warm up for 15 min
    1.Gymnastics
    A. Kipping pull up + butterfly pull up practice
    - 4 sets

    B. Every 90 s. for 5 total sets:
    - 4 kip pull up + 3 bfly x 2
    - 3 kip pull up + 2 bfly x 3

    2.Conditioning
    6 x 3 min on : 2 min off
    A. 15 cal bike
    5 BMU
    Max reps burpee box jump over
    Reps: 13 12 12 = 37

    B. 15 cal bike
    12 TTB
    Max reps hang power clean @ 40 kg
    Reps: 15 17 19 = 51
    Total of 88 reps
    HR 158/179

    3.Strength
    A. 3 sets, rest 1 min between supersets
    10 x Barbell bent over row - 30 kg
    8 x ring push up

    B. EMOM7 - abs

  • Mielensäpahoittajan humppa Workout

    Cash in 1000 m run

    3 rounds:
    20 push-ups
    40 abmat sit ups
    10 hspu
    5 headstand w-ups
    60 single unders

    Cash out 1000 m run

  • 23.8.2017 35+ Workout

    EMOM 15
    3x Ring Muscle up progressio

    Kuminauhat avuksi, käännön harjoittelua. Viimeinen aina dipillä ylös

  • Swim Workout

    WU 500m
    Intervals 2 sets of
    75m fast 25m recovery pace
    50m fast 25m
    25m/25m
    Rest
    Total 1k

  • 10/20/30/40/30/20/10 Workout

    Warm up
    DU practice
    3 rounds of
    Shoulder dislocates, leg swings, back extentions, GHD situps

    WOD:
    10 T2B, 20-30" box jumps, 30 72lb KBS, 40 Air squats, 30 KBS, 20 BJs, 10 T2B for time

    11:30

    KBS were russian style
    2nd set of box jumps were the hardest part

  • Calories and DB snatches Workout

    45 min AMRAP:
    40 Cal Air Assault
    40 Alt DB Snatch 20kg
    30 Cal Ski
    30 Alt DB Snatch 22.5kg
    20 Cal Row
    20 Alt DB Snatch 25kg
    15 Cal Air Assault

  • Invictus Competition 20130724 Workout

    A.
    Front Squat
    *Set 1 – 3 reps @ 240
    *Set 2 – 2 reps @ 260
    *Set 3 – 1 rep @ 275
    *Set 4 – 3 reps @ 260
    *Set 5 – 2 reps @ 285
    *Set 6 – 1 rep @ 295
    Rest 2-3 minutes between sets.
    B.
    Every two minutes, for 16 minutes (8 sets):
    Clean x 1.1
    (rest 10 seconds between singles)
    *Sets 1-2 – 175
    *Sets 3-4 – 205
    *Sets 5-6 – 235
    *Sets 7-8 – 265
    C.
    Three sets of:
    Romanian Deadlift x 4-6 reps @ 4011
    Rest as needed
    Use straps for these!
    (Did not complete, tweaked back)

    D.
    For time:
    100 Double Unders
    50 Wallball Shots (30/20 lb.)
    15 Strict Pull Ups
    30 Burpees
    20 Kettlebell Swings (32/24kg)

    15:45