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

  • 22.07.2013 Workout

    Kraft: Frontsquat

    1-1-1-1-1 reps

    WOD
    5 Rounds for time of:
    50 Double unders (300 single unders)
    40 Abmat Sit-ups
    30 Squats
    20 Burpees
    10 strict Pull-ups

  • Diane Workout

    Pre-WOD:
    1x20 Back Squat

    WOD - For Time:
    "Diane"
    21-15-9
    - Power Cleans (225#, 155#)
    - HSPU

    Double AbMat on HSPU, used 155# for DL. 6 months ago, could not do a handstand against the wall. Progress little by little. Trying to keep good form, increase range of motion and get good reps.

  • Death By Clean & Jerk Workout

    WOD: Death By Clean & Jerk (#135/95)
    Minute 1......1 C&J
    Minute 2......2 C&J
    Minute 3......3 C&J
    etc...

    Post WOD: 10 Minute Push Up Test (112)

    Teamed up with Angela for a round of Tabata Sit-Ups ...

  • Annie Workout

    50-40-30-20-10
    Double Unders
    sit-ups

  • CFMEDA 18.10.13 Workout

    5 RDS:
    Burpee-Muscle-ups 1'AMRAP
    Rest 1'

  • OTM 20 Workout

    Snatch@75% 1Rm
    3 Toes To Bar
    3 Burbee( with feet together)

  • 5/6/2013 Workout

    Bench Press

    135*10
    150*5
    200*5
    215*3
    225*3
    235*1
    240*1
    245*1

    200 crunches

  • Wednesday Rest Day Workout

    Enjoy your free time off trainings.

  • Snatch (1MR) Strength

    Snatch 1RM 6x1

  • Farmer Workout

    Pre-WOD:
    7x2 bench press at 85% of 1RM (#185,185#,185#,195#,195#,205#,205#)

    WOD - For Time:
    - 200 Meter Farmers Carry
    - 3x (400 meter Run, 25 HR Push Ups)
    - 200 Meter Farmers Carry

    Post WOD (Personal):
    - 1000M Row / Moderate Pace (3:53)

    Working to embrace running more in WODs, control breathing ... work at what I suck at! Happy with time today, did not sandbag pushups, did my reps and pushed to spring that last corner of the farmers carry. Personal row to "wind down" and build some endurance. Sorry about the sweat!