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

  • Barbara Workout

    W/U- 800m run
    2 rounds
    15 walls balls
    10 pull ups

    WOD - "Barbara"
    5RFT
    20 pull ups (half kipping, half w/black band)
    30 push ups
    40 sit ups
    50 squats

    Rest 3 mins between rounds

    Work time: 27:57

  • Clean work Workout

    3 position cleans from hang (power, 1/2 squat, squat)
    35lbx9 reps
    55x9
    65x9
    75x9
    85x1
    95x1
    105x2

    40 total reps

  • run/situps/burpee wallballs Workout

    W/U
    3 Min Jump Rope
    1 Rounds
    10 Passovers with PVC
    10 Box Jumps
    5 HSPU

    Did first HSPU!

    10 Min EMOTM Jerk
    55 lbs (easy bc shoulder hurting)
    Reps
    2/4/6/8/10/10/8/6/4/2

    WOD – 3 RFT
    200M Run
    25 Sit Ups
    10 Burpee Wall Balls (14)
    8:24

  • PTG TO 16.1. klo 17 & 18 Workout

    LÄMMITTELY
    2 x 40/20
    1. Hiihto
    2. Nilkan pyöritys vk
    3. Mittarimato paikallaan
    4. Sivukävely vk
    5. Lapojen lähennys olkavarsi aukikierrossa

    1 x 60s.
    1. Ristikkäinen tuulimylly
    2. AKK - ojennus
    3. Nelinkontin käden alivienti + kierto ylös
    4. Selinmakuulla jalan kierrot

    VOIMA
    3 x 5 mave

    LOPPUTREENI
    kahvakuulalla - 3-4 kierrosta omaan tahtiin
    10 x rinnalleveto + kyykky
    10 (5+5) x askelkyykky taakse
    10 + 10 x lankussa kuulan täpäytys / kuulan työntö eteen ja takaisin
    10 + 10 x pyöritys kropan ympäri

  • Snatch/Partner WOD Workout

    W/U- 800m Slam Ball Indian Run

    Skill-Snatch Drills & Work

    WOD-Partner (w/Bethany)
    15 Min AMRAP
    12 two person DL (225)
    40m Wheelbarrow Walk
    (switch at 20 m)
    20 Sit to Stands
    (10 each)
    4 rounds

  • Helen Workout

    WU
    4x100m sprints
    2 rds
    10 KTE
    10 passovers

    Helen
    3 rds
    400m run
    21 KB swings - 1 pd
    12 pullups

    14:23 Rx

  • Pullups/Clean and Jerk work Workout

    Warmup:
    5 min jump rope
    40m walking lunges
    10 HSPU

    Strength:
    pullups
    7 max
    2x3 w/10lb dumbbell

    muscle up progression work

    Clean and jerk work
    worked with 100 and 105

  • Clean and Jerk Work Workout

    Worked on clean and jerk with Todd

  • GHD/box jumps/press/holds Workout

    Warmup:
    400m run
    2 rounds
    10 pushups
    10 situps
    10 squats

    WOD:
    8 rounds
    30 sec GHD
    30 sec plank hold
    8 rounds
    30 sec box jumps
    30 sec wall sit
    8 rounds
    30 sec press (15 lb bb)
    30 sec overhead bar hold

    246 reps

    Worked on Level 2 checkoff
    10 kipping pullups
    5 dips
    1:26 400m run
    30 pushups
    70 lb press
    70 lb power clean
    65 lb power snatch
    1 rope climb

  • 4 mile run Workout

    Ran with Todd, Rhonda, and Sophie
    38:16
    9:34 miles
    Felt really easy and had good breathing throughout.