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

  • Aerth Workout

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  • Fran Workout

    Strength / Skill:
    5x3 Front Squat

    WOD - For Time:
    "Fran"
    21-15-9
    - Thrusters (95,65)
    - PU

    Wanted to keep this a sprint, so dropped from RX. Stoked my 18 year old high school son completed RX in 5:58, and being 6'4" 185lbs basketball player. 3 rep max at 155 for Front Squat, not long ago 155 was my 1 rep max. Last time I did a sprint Fran I did it at 65#, as well and did 75# today. Progress. No excuses, these 46 year old legs just need to get stronger on this 6'5" 192# frame.

  • Gymnastic strength Workout

    • 75/60 reps for time of:
    Handstand Push Ups

  • "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!

  • 2 köysikiipeilyä, 4 kierrosta 15 m Kelkantyöntöä + 12 Seinäpalloa + 9 varpaat tankoon, 2 köysikiipeilyä Workout

    2 köysikiipeilyä (1 köysikiipeily on 3 köysilaskeutumista)

    4 kierrosta:
    15 m Kelkantyöntö sprintti, 5 - 10 kg + kelkka
    12 seinäpalloa 4-8 kg
    9 varpaat tankoon

    2 köysikiipeilyä

  • Tabata Pull Ups Workout

    Tabata PU

  • WOD 13/07/22 Workout

  • 6.6.2019 Masters EM Workout

    Raakarive polvelta + RATY 2x(1+1)@70%, 2 x (1+1)@75%, 2 x (1+1)@80%, 2 x (1+1)@85%

    "Snatch Balance", raskas ykkönen

    VAPU, Te otteella. 1x5@70%, 1x4@75%, 1x3@80%, 1x3@85%

  • Swing Workout

    Pre-Wod:
    OTMEM for 15 minutes
    -2 Power cleans: touch and go

    WOD - For Time:
    -100 KB Swings (53/35)
    -200m run for every break on KB Swings

    Post WOD:
    - 3 Minute Plank

    Started with 135# on Power Cleans, and last 5 rounds went up to 155#. PR rep count for me at 155#. Also decided to Rx weight, so another PR for me. All reps good at 53lbs (30, 20, 20, 30). I know these are toys weights for many, so I will pull my proud to accomplish at 44 yrs of age card! Great support today from the 6:30 class.

  • Askon Satujumppa Vol 1: Abs Workout

    20 min of abs