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

  • SDLHPs and box jumps (main site Wednesday 200101) Workout

    5 rounds for time of

    ♀ 75 lb./35 kg, 24-in. box
    ♂ 115 lb./52.5 kg, 30-in. box

  • Overhead squat Strength

    10-8-6-4-2-1

  • WOD Workout

    4 rounds for max reps of:

    • Max rep Row Calories, 1 min
    • Dumbbell Front Rack Walking Lunge, 50/35 lbs, 30 ft
    • 15 Dumbbell Push-ups
    • Dumbbell Front Rack Walking Lunge, 50/35 lbs, 30 ft
    • Max rep Row Calories, 1 min

    Rest 2 mins between each round. Focus of this WOD is max calories on rower.

  • Nice try Workout

    For time:

    80 cal row
    80 KB swing 20kg
    60 wall ball 14lbs

    Every 2 min 3 hang power clean 35kg

  • Polkupyöräergometritesti Workout

    80 min

    Testin kesto: 30.00

    LAKTAATTIKYNNYKSET

    MAKSIMI HAPENOTTO
    VO2 (suoritus): [ml/kg/min] 51.4
    Syke: [krt/min] 193
    Teho: [W] 250
    Teho/paino: [W/kg] 4.03
    Laktaatti: [mmol/l] 14.6

    ANAEROBINEN KYNNYS
    VO2: [l/min] 2.53
    VO2: [ml/kg/min] 41.6
    VO2 (suoritus): [ml/kg/min] 39.0
    %VO2: [%] 74.0
    Syke: [krt/min] 164
    Teho: [W] 180
    Teho/paino: [W/kg] 2.90
    Laktaatti: [mmol/l] 3.7

    AEROBINEN KYNNYS
    VO2 (suoritus): [ml/kg/min] 31.8
    %VO2: [%] 59.1
    Syke: [krt/min] 135
    Teho: [W] 140
    Teho/paino: [W/kg] 2.25
    Laktaatti: [mmol/l] 1.9

  • Assault Bike Intervals (sub for running) Workout

    2 rounds, each round for time, of:
    30cal Assault Bike
    Rest 2 mins
    30cal Assault Bike
    Rest 1:30
    20cal Assault Bike
    Rest 1 min
    20cal Assault Bike

    Rest 5min btw rounds.

  • Aerobic work + gymnastics + conditioning Workout

    AM: 30 min
    3 min run/1 min walk
    4.6 km, 7.09 min/km
    HR 126

    PM: 110 min
    Warm up for 15 min

    1.HSW
    - 20 m

    2.BCTB
    - Bfly 3x10
    - BCTB 6x1
    - BCTB + bfly 4x1+1
    - KS + BCTB 3x5+5

    3.SHSPU
    A. Lift off + Pike push up 3 x Tough effort
    - 8 8 8
    B. Box pike HSPU 3 x Tough effort
    - 6 6 6
    C. Accumulate 40-50 Push ups for Quality
    - 40

    4.Rowing
    For consistency: 10x1 min on/ 1 min off
    Meters: 261, 263, 264, 264, 264, 264, 264, 265, 265, 267
    Avg. pace: 1.53.5/500 m
    HR 163/179

  • Deadlift Strength

    3 x 8

  • Gymnastics + strength Strength

    150 min
    WU 15 min
    1.GS
    A. HSW 10 min

    B. MU 40 min
    - RS
    - TWB
    - HTR
    - 2 S + MU x 7
    - Total of 7 MU

    2.Strength
    A. HSPU positional work:
    5 x 10 Box pike HS Scap push ups – Rest as needed

    B. 5 x Tough effort Pike HSPU – Rest as needed (3-5s eccentric)
    20" box + knees on box: 5 8 6 5 4 reps

    B. Bench press 10 RM
    - Max 3 sets-

    C. Bench press
    5 x 8 @ 10 RM Weight
    - Rest as needed-

    3.Accessory
    A. False grip ring row Chest to rings hold 3 x Tough effort (Rpe 8)
    - 45 35 35 s.
    B. Three point DB row 3x6+6 (Heavy)
    - 35 35 35 lbs.

  • Legless night Workout

    For Time
    21 – 15 – 9
    Deadlift (90 kg/ 70 kg)
    Bar over burpee
    Wall balls (9 kg/ 6 kg)
    Box jump (60 cm/ 50 cm)