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

  • 7x 2 Frontböj med 3sek paus i bottenläget Strength

    Tyngsta möjliga vikt med minst 60sek vila

  • "Rambo" Workout

    Wod Friday, 4-8-17

    AEROBIC THRESHOLD RUN WORKOUT
    2x3000m with 5min rest between reps

    Workout Details: 500 fast, 500m slow, 400m fast, 400m slow, 300m fast, 300m slow, 200m fast, 200m slow, 100m fast, 100m slow. No rest b/t reps.

  • Baseline Workout

    For Time:
    20 Burpees
    40 Squats
    30 Butterfly Situps
    20 Push Ups
    10 Pullups (3 bands)

  • Fran Workout

    Strength / Skill:
    5x3 Front Squat

    WOD - For Time:
    "Fran"
    21-15-9
    - Thrusters (95,65)
    - PU

    Wanted to keep this a sprint, so dropped from RX. Stoked my 18 year old high school son completed RX in 5:58, and being 6'4" 185lbs basketball player. 3 rep max at 155 for Front Squat, not long ago 155 was my 1 rep max. Last time I did a sprint Fran I did it at 65#, as well and did 75# today. Progress. No excuses, these 46 year old legs just need to get stronger on this 6'5" 192# frame.

  • Rintatankoon pito Workout

    3 x max aika rinta tankoon pito
    Tavoite joka kerralla saada 60 sek.

  • Superkids 7-9 v WOD Workout

    4 min AMRAP

    7 Sumomave kuntopallolla
    4+4 sivuttain mittarimato
    9 jalkojen nosto 90 asteeseen suorana riipunnasta (koittaa olla tiukka)

    4 min lepo

    4 min AMRAP

    7 kahvakuulaheilautusta
    4+4 mittarimato eteenpäin + taaksepäin
    9 jalkojen nosto 90 asteeseen suorana riipunnasta

  • MONDAY 131125 Strength

    Resting 60 seconds between sets:

    Bench press 2-2-2-2-2-2-2-2-2-2

  • 21 15 9 clean&jerk Strength

    21 15 9 clean&jerk

  • Partner WOD Workout

    In teams of 2, with one partner working at a time, alternate full rounds of the following…

    AMRAP 10 Minutes:
    15 Deadlifts 135/95/75
    10 Push-Ups

    The barbell should be light-medium heavy for you and unbroken on the fast end. Keep your mid-line on the Push-Ups and move through full range of motion… don’t cheat this basic but potent gymnastics movement. Scale Push-Ups to knees or band around elbows as needed.

    Rest 5 Minutes

    AMRAP 10 Minutes:
    15 Push Presses 95/65/45
    10 Toes-to-Bars

    The barbell should be light for you and unbroken on the fast end. Scale Toes-to-Bars to Hanging Leg or Knee Raises as needed.

    Rest 5 Minutes

    AMRAP 10 Minutes:
    15 Overhead Squats 75/55/35
    10 Pull-Ups

    The barbell should be light for you and unbroken on the fast end. Scale Pull-Ups to Jumping Pull-Ups or Ring Rows as needed.

    The goal on each of these partner couplets today is to move fast and (mostly) unbroken and get the barbell back in your partner’s hands. Push the pace on each one but know your stamina, especially on the gymnastics elements. Don’t burn through 1-2 rounds unbroken and then fall apart into singles on round 3. Quick breaks and/or scaling some volume can be your friend.

    Post rounds, reps, Rx and partner to comments.

  • MU Skills Workout

    MU Progressions
    Low Rings
    Bar
    Kipping
    Strict MU