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

  • Partner Nicole Workout

    Partner Nicole
    20 minute AMRAP
    400 m run
    Max rep pull ups while partner holds barbell overhead 95/65

    **If partner drops from pull up bar OR other partner drops bar from overhead, then you both run 400 m.
    *    *alternate the pull ups and overhead bar hold each round....so you only do one OR the other after each 400 m run
    * The goal is max rep pull ups, score is one number -max rep pull ups completed between you and your partner

  • Torstain temput Strength

    Setti 1: Minuutin palautuksilla 3x1 tempausta kyykkyyn, 80%
    3 min lepo
    Setti 2: Minuutin palautuksilla 3x1 tempausta kyykkyyn, 85%
    3 min lepo
    Setti 3: 90 sek palautuksilla 3x1 tempausta kyykkyyn, 90%
    4 min lepo
    Setti 4: Minuutin palautuksilla 3x1 tempausta kyykkyyn, 85%

  • WOD 28.9 Workout

    Metcon:
    5 rounds for quality
    10 KB snatch (5+5)
    5 pull ups
    10 KBS
    5 T2B
    0:30 rest after each round

  • WOD 28.9 Workout

    Gymnastics/skill day: KB snatch & kipping technique (pull up/t2b)

  • Building the engine Workout

    60min Partner wod
    U go / I go:
    2 minutes of rowing, assault bike, skierg.
    Both partners do 2 minutes on the same machine, then switch.
    Score is total cal.

  • Monday 26.9. Workout

    "it always seems impossible until its done" -Nelson Mandela

  • American Style Workout

    AMRAP 12min
    2 American swings
    2 Gobblet squats
    80m run
    4 American swings
    4 Gobblet squats
    80m run
    6 American swings
    6 Gobblet squats
    80m run
    etc.

  • OTM 14 min: Squat Clean Strength

    On every minute for 14 minutes perform 3 reps of Squat Clean (50-60% 1RM)

  • Endurance Workout

    For 30 minutes:

    1 rope climb
    6 sandbag get ups
    8 Toes through rings
    300 m run
    30 s rest

  • Mobility / Movement Prep Workout

    Foam Roll Pec, Lat, Tricep
    Banded Upper body
    band pull aparts, external rotations
    crab reach
    scap push ups

    Strength Day 3
    Stretch of the Month = Shoulder Clocks. Bonus LaXball pec