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

  • Hike Workout

    Cucamonga Peak
    8,859′
    12 miles, round trip.
    Gain: 3800 feet.
    Time: About 7 hours

  • " Kids Helen " Workout

    8-11 y

    3 rounds
    100 m run
    12 KB swing / superman rocks
    6 pull ups

    12-15y

    3 rounds
    300 m run
    15 KB swing (16/12kg)
    9 pull ups

  • 1/2 marathon Row Workout

    row 21,09 kilometer / 13,10 miles

  • Accessory wod Workout

    • 4 Sets of:
    One-Arm DB Push Press 10 reps/side unbroken
    1:00 rest
    Double DB Farmer Walking Lunges 30 reps unbroken
    1:00 rest
    One-Arm DB Row 10 reps/side unbroken
    1:00 rest
    Double DB Death March 30 reps unbroken

    1:00 rest
    (Utilizza dei DB il cui peso ti permetta di completare le reps unbroken.)

  • Gymnastics Workout

    Strict Pull-ups
    10-8-6-4-2

    If using a band for pull-ups, try to decrease assistance as the reps decrease
    *Do each set unbroken
    *Challenge yourself

  • Aerobic work + gymnastics + strength Strength

    AM: 90 min
    1.Aerobic work for 85 min
    A. 4 rounds of:
    5 min run
    5 min row
    5 min bike
    5 min ski
    HR 128/142
    B. Mobility for 5 min

    PM: 110 min
    Warm up for 15 min + 30 m HSW
    1.Gymnastics
    A. Butterfly chest to bar practice for 25 min
    - Box drills 2 x 10 reps
    - Singles 9 x 1 reps
    - CTB + kip swing 6 x 3 + 3 reps

    B. Butterfly pull ups for 10 min
    - 10 9 9 7 = 35 reps

    2.Conditioning
    A. Every minute on the minute for 10 minutes:
    Even: 12 Cal Row
    Odd: 8-10 UB Toes to bar > 12 12 12 12 12

    3.HSPU Strength:
    A. 3 sets:
    ME Deficit kipping HSPU (mahd hidas eksentrinen, pieni deficit)
    - 10 kg Rogue plates -7 6 5 reps
    Rest 15 s.
    6-10 DB Z-press (Heavy) - 20 lbs x 6, 15 lbs x 10, 15 lbs x 9
    Rest 2 min

    4.Sled sprints - not done

  • 5 Imported Workout

    Dips
    5

    Rower
    Level 5
    10:00
    2k

    Windmills
    25r/25l @ 35

  • AMRAP ladder, 15min Workout

    KBS, US 32/24kg
    Push-up
    1,2,3,4....

  • Legless rope climbs and sit-ups (main site Thursday 190110) Workout

    5 rounds of continuous movement of

  • 3RM Clean & Jerk Strength

    Find your 3 rep max clean and jerk for the day.