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

  • Day 33.4 Workout

    3x10 Seal row

  • Running + gymnastics + strength Strength

    AM: 55 min
    Warm up for 20 min
    1.Running intervals
    A. 2x600m @ 135 s. pace
    - 300 m walk rest between efforts / 3.00
    - Times: 2.15, 2.15
    - Rest 3-4 min / 4.00

    B. 4x400m @ 90 s. pace
    - 200 m walk rest between efforts / 2.00
    - Times: 1.29, 1.29, 1.29, 1.28

    PM: 140 min
    Warm up for 15 min

    1.HSW
    - 21 m.

    2.Ring muscle up
    - Skill drills
    - MU 10 x 1 + 2 x 2
    - Total of 14 MU

    3.Ring muscle up accessory work
    A. False grip Top of Ring pull up hold
    - Accumulate 60-90 s. in 5-10 s. intervals - 6x10 s. / 60 s.
    B. Ring Bottom of dip hold
    - Accumulate 60-90 s. in 10-15 s. intervals - 6x10 s. / 60 s.
    C. Low ring leg assisted Muscle ups
    - Accumulate 15-20 reps - 12 reps
    D. False grip hollow rocking swings - 5 6 7 reps

    4.Deadlift
    A. 4x6+ @ 75 %
    - Rest as needed
    - Last set 8 reps

    5.Strength accessory - not done
    - Seated knee extensions 3 x 15
    - Side plank hip raises 3 x 10+10

  • Bitch Work 20112015 Workout

    Row 4 Mins at 1:40/1:55 pace or faster
    Rest 1 Minutes
    Row 3 Minutes 1:40/1:55 pace or faster
    Rest 1 Minutes
    Row 2 Minutes 1:40/1:55 pace or faster
    Rest 1 Minute
    Row 1 Minute 1:40/1:55 pace or faster

  • metcon Workout

    For Time:
    9 Calorie Ski
    9 Thrusters 115/85lbs
    15/12 Calorie Ski
    15 Thrusters
    21/15 Calorie Ski
    21 Thrusters
    27/21 Calorie Ski
    27 Thrusters

  • Push press Strength

    Push press 3 x 3

  • Rope climbs and push-ups (main site Sunday 190407) Workout

    5 rounds for time of

    • 1 L-sit rope climb, 15 ft.
    • 35 strict push-ups

  • Friday chipper Workout

    For time
    200m farmer walk
    30 TTB
    40 DEADLIFT 60/40
    50 CAL ROW
    40 KB SWING
    30 CHEST TO BAR PULLUPS
    20 HAND STAND PUSH UPS
    10 CLEAN AND JERK 60 KG
    200 m farmer walk

  • Endurance Workout

    • 3 Interval of:
    Assault Bike 10:00 @ 85-90% MHR
    2:1 rest each interval

  • Metcon strength Workout

    • 3 Sets of:
    Double DB Farmer Walking Lunges (2X22.5/15Kg) 50 m
    Rest as need each sets.

  • Skill: muscle up Workout

    Työstä 20 min
    - bar mu
    - bar mu progressions
    - ring mu
    - ring mu progressions