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

  • Monday Strength

    Find your 1 RM of OHS

    Air force, for time
    20 thrusters
    20 sumo DL high-pulls
    20 push jerks
    20 ohs
    20 front squat

    4 burpees at the top of each minut. Start with 4 burpees. Time cap 18min

  • Doubles & Swings Workout

    50-40-30-20-10 unbroken reps for time:
    - Double unders
    - KBS (US) 16/12kg

  • EMOM 9 Workout

    A) 30 Shoulder taps in high plank hold
    B) 20 Hollow rocks
    C) Rest

  • Clean Pull Strength

    5x3 Clean pulls @ 90%
    - Rest 2min btw sets

  • Clean & Jerk Strength

    6x3 Squat Clean and jerk @ 80%
    - Rest 2-3min btw sets

  • EASYWOD Workout

    Rinnallevetotekniikka / Raakarive riipusta tekniikka

  • Kehonpaino (tehtaalla) Workout

    Alkulämmittelyyn sisältyy mm. Käsilläseisontaa, ihmislipun alkeita ja victorian cross kokeilua

    Muscle up superset
    Muscle up 3-5x
    1tangon dippi 3-5x
    Leuanveto 3-5x
    5 kierrosta
    Hauiskääntö renkailla 4x5 (2 eri variaatioita
    Jos aika riittää)

    Super core
    Dragonflag 20x
    Voimarulla 30x
    Vinot istumaan nousut 30x
    Pito 45 sec

  • BBC Weightlifting - Snatch Workout

    Build up to a heavyish set of
    2 Power snatch + 2 OHS + snatch

  • Travel WOD "give me ten" Workout

    10 rounds of
    10 lunges
    10 push-ups

  • "STEVE SKIPTON SR" (HERO WOD) Workout

    For Time:
    400 meter Run
    25 Kettlebell Swings 24/16kg (1.5/1 pood)
    25 Burpees
    25 Air Squats
    25 Kettlebell Push Press 24/16kg (1.5/1 pood)
    1600m Run (1 mile Run)
    25 Kettlebell Swings 24/16kg (1.5/1 pood)
    25 Burpees
    25 Air Squats
    25 Kettlebell Push Press 24/16kg (1.5/1 pood)
    400 meter Run!

    In a 10kg vest if possible


    Dedicated to Steve Skipton Sr., Engine 2, Goose Creek Fire Department (Goose Creek, SC, USA). Steve, also a 9/11 first responder, lost his battle with stage 4 cancer on Saturday, August 23, 2014. He was 41.

    "To those who knew Steven “Skip” Skipton Sr, he was a charismatic, pragmatic, and loving man. He was the firefighter that everyone wanted to work with and the kind of man who always let you know where he stood. He was co-owner of SConFIRE.com. From the streets of Camden, NJ to Goose Creek, SC, everyone he worked with has their favorite “Skip Story”. His laugh and smile were synonymous with his constant barrage of “loving insults”. These insults became his trademark and the more he liked you, the more you became his target."

    This workout was created by 555 Fitness as one of their firefighter "Honor WODs."