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

  • Double Death Workout

    Pre-WOD
    5X3 Bench (185#,195#,205#,205#,205#)

    WOD: On the Minute, every minute (max 10 minutes)

    -Death by Double Unders
    (Increase by 5 every minute)

    -Death by Sit Ups
    (increase by 5 every minute / increase by 3 w/ GHD)

    Post:
    Mobility/Stretch

    Round of 25 for DU's. Yeah, I know, sucks ... but for someone just getting DU's and arthritic feet, happy to progress. Gonna get there! No excuses ... get better.
    Round of 21 for sit ups using GHD machine. Finished right at 3,2,1 ... did not make round of 24. Finished off with a 1000M Row to recover.

  • Thursday 06/11/2015 Workout

    Warm Up: 200m Run, 90/90 Stretch, Rollback 2 Hurdle, 2 Rounds: 10 MB Squats, 10 MB Lunges, 10 MB Sit Ups

    *Focus 1: Clean
    *
    Work to 92% of 1RM C&J for a heavy single. Then, 3 drop sets. No linear progression. (Do all drop sets at 20# less if your heavy single is over 265#. Do all the drop sets at 10# less if your heavy single is below 265#.)

    **
    Metcon: 21-15-9 for time**

    Power Cleans (135/95) (Rx+155/115)

    Barbell Rollouts

    Score: Clean Weight / Time

  • #LASPCOM24032020 Workout

    MOBILITY
    Banded Shoulder Distraction: 1-2 Minutes Each Side/ARY CON BASTONE MOBILITY

    Video

    Spiderman Hold: 1 Minute Each Side
    Video

    Calf Stretch - 1-2 Minute Each Side
    Video

    ACTIVATION
    3 Rounds:
    30 Seconds Each:

    Easy-Moderate-Hard Bike/ CORSA SU TAPPETO
    Push-up to Down Dog Video
    Russian Kettlebell Swings /ARY USARE BILANCIERE A BRACCIA TESE
    Single Unders
    Barbell Warmup
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Press & Reach
    5 Romanian Deadlifts
    5 Front Squats

    Strict Chest to Bar Pull-ups (On the 7:00…)
    1 Set:
    Max Unbroken Strict Chest to Bar Pull-ups

    ARY USA BASTONE TRA IMPUGNATURE DEL TAPPETO (GAMBE TESE E CERCA DI METTERTI IN POSIZIONE PIU' ORRIZZONTALE POSSIBILE)
    ALTERNEREI A OGNI PAUSA 30-40" DI HOLLOW POSITION

    For Time:
    50 Deficit Strict Handstand Push-ups (4.5"/3")

    5 Minute Time Cap

    LAVORIAMO SULLE SERIE E NON SUL TEMPO...POI FAREI 35-50 HSPU CON KIPPING.

    LAVORO PER HSW 10'

    AMRAP 5:
    Buy-In: 45/30 Calorie Assault Bike (ARY TAPPETO)
    Into Max Rounds
    9 Power Cleans (135/95)
    21 Double Unders

    Rest 5 Minutes

    AMRAP 5:
    Buy-In: 30/20 Calorie Bike
    Into Max Rounds:
    6 Power Cleans (185/135)
    21 Double Unders

    Rest 5 Minutes

    AMRAP 5:
    Buy-In: 15/10 Calorie Bike
    Into Max Rounds:
    3 Power Cleans (225/155)
    21 Double Unders

    ARY CORSA 800, 400, 200 RISPETTIVAMENTE 1,2,3 RND

    POWERN CLEAN TENERE MAX CARICO E AUMENTARE LE REP

    IO TERREI 7' DI LAVORO E NON 5'
    CHE DICI?

  • Friday 06/12/2015 Workout

    Warm Up: 3 min Jump Rope, Leg Swings, Wall Hurdles, Calf Stretch, 2 Rounds of: 10 High Knee Pulls, 10 Toe Grabs, 10 Side Lunges, 10 Inchworms,

    *Metcon: “Run & Jump” for Time
    *

    - Run 200m

    - 100 Double Unders

    - 8 Pull ups (Rx+ 3 Muscle Ups)

    - Run 400m

    - 80 Double Unders

    - 8 Pull ups (Rx+ 3 Muscle Ups)

    - Run 800m

    - 60 Double Unders

    - 8 Pull ups (Rx+ 3 Muscle Ups)

    - Run 400m

    - 40 Double Unders

    - 8 Pull ups (Rx+ 3 Muscle Ups)

    - Run 200m

    - 20 Double Unders

    - 8 Pull ups (Rx+ 3 Muscle Ups)

    Score: Time

  • Main site Monday 200330 Workout

    21-15-9 reps, slowly, of

  • 3 Rounds hang on Workout

    3 Rounds for time of:

    50 Air Squats
    14 Chest to Bar Pull ups
    10 Hang Power Clean 50/35kg

    If no kipping chest to bar pull ups yet, do strict ring rows instead.

  • Competitors training Workout

    2016 REGIONAL/OPEN ATHLETES

    1.Snatch
    5×1 Hang Squat Snatch at 25kg
    4×1 Low Hang Squat Snatch at 30kg
    3×1 Squat Snatch at 32,5kg

    1. Conditioning
      3 RFT 16:25
      25 Cal Row
      3 Rope Climbs, (vikalla kierroksella puoli väliin)
      12 KB 1-arm Snatch, 16kg (6/side)

    2. Strength
      3×8 Front Squat 50kg

  • Weightlifting Workout

    A: Double muscle snatch + double squat snatch
    B: Clean pull+power clean+ double squat clean
    C: Emom 7’: Power snatch + 4 Ohs @70% of power snatch

  • No Breaks Workout

    Pre WOD:
    1 round of max strict pull ups

    Got 10 reps ...

    WOD:
    In fewest sets possible (7 max sets)
    - 50 Clean and Jerk - 135#/95#
    - 50 Ring Dips (7 max sets)

    Used 115# and 8 sets. Last few beat me and had to drop weight to knock out last 3 reps. 7 sets for rings dips, all with no band.

    Post WOD:
    5 minutes total of a plank hold (from elbows or hands).
    In fewest sets possible

    5 sets for planks using elbows and pushup position. Thanked the Nine Inch Nails tune that came on to help push through.

  • 5 rounds Workout

    10 x Burpees
    1 x Rope climbing
    10 x T2B
    1 Rope climbing
    10 x Ring dips
    1 x Rope climping
    Rest 2 min