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

  • 8:30am class cancelled Workout

    We apologize for this inconvenience

  • Korkea boxihyppy Strength

    3 x 3

  • Invictus October 20 2014 Strength

    Total 120 min
    2 sets of: 5 OHS, 7 good morning, 5 high wall ball, 5 jumps, 5 leaps
    mobility

    A.
    Every minute, on the minute, for 20 minutes:
    Minute 1 – Hang Snatch x 1 rep
    37.5 x 35 37.5 40 x 40 40 42.5 42.5
    Minute 2 – Snatch x 1 rep
    37.5 35 37.5 37.5 40 40 40 42.5 42.5 42.5
    Perform both movements at 85-90% of your 1-RM Snatch. = 40 - 42.5

    B.
    Every two minutes, for 12 minutes (6 sets) of:
    Strict Shoulder Press x 2 reps @ 93-98%

    C.
    “The Quick and the Dead”
    Three rounds for time of:
    12 Toes to Bar
    12/9 Strict Handstand Push-Ups > kipping, first round 5 kg plates, 2. and 3. 3/6 5 kg plates / abmat
    6 Overhead Squats (185/125 lbs) = 57 kg > 40 kg

    (Compare results to September 1, 2014.)
    Results: 6.04, 6.41, 7.59 = 20.45

    D.
    Three sets of:
    Weighted GHD Hip Extension x 10 reps @ 2013 10 kg
    Rest as needed
    Single-Arm DB Row x 10 reps each @ 2111 35 lbs
    Rest as needed
    Weighted Plank x 45-60 seconds 45 sec, 25 kg
    Rest as needed

  • Triple test Workout

    Friday 19th January

    For time
    2k Ski erg
    2k Row
    2k Bike

  • Tempaus Strength

    3 x 3 tempausta pysäytyksellä polven päällä

  • Friday July 18th Workout

    Strength / Skill:
    5x1 Bench Press @ 85% 1RM

    Partner WOD:
    1000M Row (500M Each)
    40 Hang Cleans
    50 HSPU
    40 Hang Cleans
    1 Mile Run (Alternate 200M Sprints)

    Post:
    100 Sit Ups (As Quickly As Possible)

  • 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.

  • "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!

  • Good Morning Vietnam Workout

    Amrap 15'
    push press 3
    burpees lat. 2
    hang power clean 6
    burpees lat. 2
    front squat 6

  • Push Jerk 1RM Workout

    Find your RM