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

  • Engine Conditioning Workout

    2 Min on: 1 Min off (30 mins total)

    Row 2 Min (hard pace) cal
    Rest 1 Min
    Run 2 Min (15m shuttle run)
    Rest 1 Min

    10 intervals in total. Post total rowing calories and running distance.

  • Painonnosto: Halting Clean Deadlift + Clean Pull + Power Clean Strength

    Five sets of 3x(1+1+1)

  • 1 round Workout

    30x Squat jumps
    15x Push-ups
    30x Box jumps
    15x Push-ups
    30x lunges
    15x Push-ups
    30x Squats

  • Workout Strength

    • Accessory Work:

    a) Tempo Deadlifts - 2 x 12 w/ 3-0-X-0 tempo. What this means is that once you Deadlift the weight up, you will take 3 seconds to lower it back to the ground and, with no pause in the bottom, you will explosively lift the bar back up until you hips are fully extended and, with no pause at the top, repeat the 3 second descent back to the floor. You WILL NOT and SHOULD NOT use the same amount of weight here that you would normally use on a set of regular Deadlifts for 12 reps. The emphasis is on controlling the 3 second descent and perfecting our Deadlift mechanics with light to moderate loads.

    b) Handstand or Headstand Hold Against Wall (Use a spotter as necessary) - 2 x 20-60 seconds

    c) DB Hammer Curl - 2 x 12

  • Move Prep + Warm Up Workout

    Banded Hamstring Floss
    Calf stretch on upright
    Leg Swings + Hip openers
    Leopard Crawls
    Bear Walks
    A, B and C skip
    Side Shuffles

    Then:
    1. Trainer= Skipping + Double under Instruction (1-2mins)
    2. With a partner, share a rope, 2x1min rounds each to practice (you go, I go)
    3. 1 Attempt each at max unbroken double unders. If you don't have double unders yet, you get another minute of practice.

    Then:
    Hit the curve! 2 at a time, 1 warm up run 0.04 @80% effort then 2 attempts each to find max running speed

    20-22min

  • Endurance Workout

    In teams of two alternate 3 rounds of both amraps:
    A): 4 min amrap:
    600 m run + double unders rest of the time
    – 2 min rest –

    B): 4 min amrap:
    20/15 cal ski or assault bike
    10 back extensions
    15 air squats
    20 sit ups
    – 2 min rest –

  • Workout Workout

    • PARTNER WORKOUT - 30 Minute AMRAP:
      • 200 meter KB/DB Farmer's Carry
      • 800 meter Run OR 1,000 meter Row
      • 100 meter Walking Lunge
      • 240 Double Unders OR 480 Single Unders

    • STANDARDS - Two person teams. Each person must carry KB's/DB's 100 meters each. One person carries 50 meters, then other person carries 50 meters, and repeat, for a total of 200 meters. Split Run into 200 meter increments and Row into 250 meter increments until total distance of 800 meters for Run or 1,000 meters for row is reached. Split Walking Lunges into 25 meter increments until total distance of 100 meters is reached. Split Double Unders and Single Unders as needed to achieve total reps.

    • SCORE = Total rounds + meters completed at the end of the AMRAP.

  • Endurance Workout

    Partner WOD!

    *when running-partner must run with a band to stay together

    25 min AMRAP
    200m run
    20 weighed push-ups (25/15)
    200m run
    40 Wall Balls (20/14)
    200m run
    60 v-ups
    200m run
    80 KB swings (53/35)

    Score- total rounds

  • Endurance goes 16.1. Workout

    For 40 minutes:

    15 m OH walking lunges w/plate
    8 burpees
    15 m OH walking lunges w/plate
    8 pull ups
    450 m run
    2 min rest

  • MetCon Workout

    5 min EMOM:
    3 Power Skips each leg