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

  • Arms Stuff Workout

    Warm Up (Before Wendler Deadlifts):
    - 500m row at average pace
    - 2km ride, increase resistance level every 400m

    Wendler Deadlifts

    L-Sit Chin Ups:
    - 3 x 10

    Weighted Dips:
    - 20kg x 10, 20kg x 9, 20kg x 8
    - Bonus Round: 5 x BW Dip with Explosive drive upwards and release hands off dip bars then catch agian on way back down

    Zottman Dumbell Curls (curl dumbell upwards with palms facing up, lower dumbell with palms facing down):
    - 14kg x 6 x 3

    Seated Barbell Tricep press (extra deep, strict form):
    - 22.5kg x 7 x 3

    Drag Barbell Curls (drag barbell from thigh up along body to chest heght by pushing elbows back and squeezing bicep - pause at top)
    - 25kg x 7, 30kg x 7, 35kg x 7

    In-close Barbell Bench Press (elbows touching sides throughout) immediately followed by push ups (hands in close and feet on bench):
    - 3 x 60kg + 3 x 7

    3 x 15 butterfly pull ups to stretch the arms out

    Hang Squat Snatch:
    - 10 x 20kg, 10 x 30kg, 2 x 5 x 40kg

  • 21/15/9 Games WOD 1 Workout

    AMRAP 15

    30 Double Unders
    20 Air Squats
    10 Burpee

    6 Rounds +30DU +20Squat +6Burpee
    416

    Then

    AMRAP 60 Seconds
    Pull Ups

    34

  • The WOD Games 21/15/9 WOD 1 Workout

    AMRAP 15

    30 Double Unders
    20 Air Squats
    10 Burpee

    8 Rounds + 22DU
    502

    Then

    AMRAP 60 Seconds
    Pull Ups

    21

  • WOD Games #1 Workout

    amrap 15mins
    30 DU'S
    20 squats
    10 burpee onto 10kg plate
    Scaled the DU'S to 120 normal skips

    5 rounds + 57 skips

    As many pull ups in 1min
    22 pull ups

  • Friday finisher Workout

    5 rounds
    Run 200m
    20 sit ups
    0 OHS @ 30kg

  • 4 mile Long Run Workout

    4 miles on Montour Trail
    Total time 37:55
    Avg pace 9:28

    http://connect.garmin.com/activity/132119376

  • Integrated Fitness WOD Workout

    Skill:
    3x8 DB Tricep OHPress (25#, 40, 40)
    3x12 Tricep band pulldown (GB)

    WOD:
    750m Row
    50 DU
    25 DBHPC
    500m Row
    25 DU
    15 DBHPC
    250m Row
    10DU
    5 DBHPC

    (45# DB's)

    Lesson of the day, I SUCK at double unders!

    Followed up with 3 sets of Max reps DU for 1 minute with 1 minute rest b/w:
    1. 44
    2. 28
    3. 25

    Also did 4 sets of 30 sec dead hang holds w/ 30 sec rest b/w.

  • CFW - 2Dec11 Workout

    Deadlift 5.5.3.3.1.1.1
    Worked on form majorly as my DL form is craptastic....
    1rep max for the day 315#

    Then:
    3 Rounds for time:
    5 Deadlift @ 70% (210#)
    10 Hand Release Burpee
    400m Run

    Post WOD:
    22 HRPU for the HRPU challenge.

  • HSPU-L Pull Ups Workout

    20min AMRAP
    7 HSPU
    12 L Pull Ups

    5 +10 Pull Ups

  • Leuat 5 x 3 Strength

    5 x 3 leuat