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

  • Three rounds, for time Workout

    Three rounds of:
    3 x Rope climb
    20 x Abmat
    20 x DL
    20 x Wall ball

  • 8:30am class cancelled Workout

    We apologize for this inconvenience

  • DB Swings/squats/hang cleans Workout

    Warmup
    DU practice
    did 4 in a row twice

    Pullups
    6-5-5-4-3

    Deadlift
    3x5
    65kg
    72.5
    82.5

    WOD:
    15 min
    30 DB swing (16 kg)
    15 air squats
    7 hang cleans (30kg)
    3+20

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up 10 min
    1.Rowing intervals
    24x250 m @ 2:08/500 m pace
    - Rest 15 s. between efforts
    - Avg. pace 2.08.3/500 m
    - SPM 26-27
    - Avg. HR 170/181
    Cool down 5 min

    PM: 150 min
    Warm up + COS 15 min
    - HSW 10 m

    1.Ring Muscle up practice
    A. MU
    - Swings 4x10
    - MU + arch + hollow 5x1
    - MU + CTR 1x1
    - MU 1x1 + 10 x 2
    - MU x 27

    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

    2.Bench press
    A. 5x5+ @ 80% of 1 RM - 48 kg
    - Rest as needed-
    - Last set 6 reps

    3.Accessory
    A. 3 sets
    8+8 Three point DB-Row - 25 25 25 lbs
    10 Side lat. raise - 10 10 10 lbs

    B. Every 2 min for 4 rounds:
    12 Single leg V-ups
    Max effort Hollow hold - 40 30 25 20 s.

  • Deadlift & Ring Dip Workout

    21-15-9
    @ BW

  • Maastaveto Strength

    Maastaveto 4 x 10

  • 18.6.2019 CF Workout

    Sama kuin sali

  • Met-Con 14122015 Workout

    For time:

    35 Burpees to 6″ target
    25 Clean and jerk 135/95lbs
    15 Parallette HSPU

  • "Jake Squat" Workout

    Saturday Leg Extra:
    - 5x3 Back Squat w/3 second pause at the bottom. Full depth, practice sitting in "ass to grass" position with loaded barbell. Full range of motion.

    17 year old son Jake and I headed to local YMCA to get some extra leg strength development. Legs are my weakest with years of gouty arthritis and (3) major knee injuries:
    1. Collided full speed with kid in high school, hit left knee. Knee was drained and in brace for 6 weeks.
    2. Lost control snowboarding in Vail as drunk twenty something and twisted left knee ... 1st and only pop I ever heard from my body; no insurance ... broke bar back ... self healed.
    3. Hit by car changing a tire near downtown Dallas - 50+ stitches, tore left leg up, totaled my car and lucky to be here today.

    Most of all. Working out with your kid ... priceless!

  • Competition Workout

    D.
    Three sets of:
    Banded Hamstring Curls x 25 reps
    Rest 30 seconds
    Banded Hip Bridges x 25 reps
    Rest 30 seconds