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

  • 4 Imported Workout

    OH dumbbell press
    60x25
    70x25
    80x25

    Plank
    1:00

    Stairs
    Level 35
    20:00
    43 Floors

  • 9.12.2013 Workout

    REST DAY / OPEN GYM

  • Sandbag Complex Warm-up Workout

    Using a sandbag, complete as many rounds as possible in 5 minutes of:
    Burpee on to the bag
    Clean
    Overhead lunge left leg
    Overhead lunge right leg

  • Homework Workout

    Competitive Athlete
    1 x 1000m jog, 1min rest,
    2 x 500m, 1min rest between efforts,

    1 x 800m jog, 1min rest,
    2 x 400m, 1min rest between efforts,

    1 x 600m jog, 1min rest,
    2 x 300m, 1min rest between efforts,

    1 x 400m jog, 1min rest,
    2 x 200m, 1min rest between efforts.
    Total: 5600m

    Recreational Athlete
    1 x 800m jog, 1min rest,
    2 x 400m, 1min rest between efforts,

    1 x 600m jog, 1min rest,
    2 x 300m, 1min rest between efforts,

    1 x 400m jog, 1min rest,
    2 x 200m, 1min rest between efforts,

    1 x 200m jog, 1min rest,
    2 x 100m, 1min rest between efforts.
    Total: 4000m

    Workout Detail: The jog pace is programmed to be at an “active recovery” or "conversational" pace. The remaining intervals are intended to be fast and consistently paced from distance to distance. Remember…the intensity for these intervals must be fast.

    Workout Focus: Force recovery during the active jog recovery.

  • Burps n' snatches Workout

    10 Burpees 10 DB snatch 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1

  • 1 RM Snatch Strength

    1 RM snatch

  • Rowing intervals + gymnastics + strength Strength

    AM: 60 min
    Warm up for 10 min
    1.Rowing intervals
    A. 2x3000 m @ 2:08-2:10/500 m pace
    - Rest 2 min between sets
    - Times: 2.07.8, 2.07.6
    - HR 174/189
    Cool down for 20 min

    PM: 140 min
    Warm up & COS 20 min

    1.HSW
    - 16 m

    2.Ring Muscle up practice
    A. MU
    - Drills
    - EMOM10: 10 x 1 MU
    - E2MOM22: 11 x 2 MU
    - MU x 30

    B. Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10

    C. Ring support swings
    - Accumulate 60 reps in sets of 8-10

    3.Shoulder press cluster sets
    A. 4x3-2-2 @ 32,5-35 kg
    - Rest 15 s between sets, 2-3 min between rounds

    4.Supinated Bent over row
    - 5 x 8
    - 45 45 47.5 47.5 47.5 kg

    5.Accessory
    A. 3 sets:
    12 Supinated single arm pulldown - 10 15 15 kg
    10 Straight arm lat pulldown - 10 10 10 kg

  • SUNDAY 131208 Workout

    Complete as many rounds as possible in 20 minutes of:

  • Climbing @ The Bullethole Workout

    Slab
    Zebra
    Pizza
    Alien

  • Misfit training: Metcon / Burbees / Thrusters / Ring dips Workout

    All for time:
    30 Burpees
    30 Thrusters 135/95
    30 Ring Dips