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

  • Strength Strength

    Deadlift (16 mins )
    Build to a heavy 4 in 5-6 sets.
    Rest 2 mins btw
    - deadstop btw reps
    - CONTROL DOWN every rep

  • 17.10.2019 Workout

    5 Rounds:

    250/220 Meter Row
    15/12 Calorie Ski
    12 Strict Handstand Push-ups

  • Monday 14th October 2019 Workout

    For time:

    200-ft. dumbbell overhead lunge
    50 dumbbell box step-ups
    50 strict handstand push-ups
    200-ft. handstand walk

    ♀ 35-lb. DB and 20-in. box
    ♂ 50-lb. DB and 24-in. box

    INTENDED STIMULUS

    Every day we try to match a particular physiological and training stimulus to your capacity. We adapt the task to you so that we can keep you improving and getting better. This is where you should spend the majority of your training time. When the Open comes the stimulus is different. The stimulus is about YOU adapting to the workout. The options are reduced and the question is how far can you make it? The open is around the corner. If you haven't registered, we invite you to do so. It is the best way to celebrate your fitness. Today choose the option you can do and fight. See where you can get. Today we are training for the Open. GET EXCITED!

    Big Dawgs

    For time:

    200-ft. dumbbell front-rack lunge
    50 dumbbell box step-ups
    50 5-in. elevated strict handstand push-ups
    200-ft. bear crawl

    Load and height range: 35-lb. and 20-in. box to 50-lb. and 24-in. box

    Pack Dawgs

    For time:

    200-ft. dumbbell front-rack lunge
    50 dumbbell box step-ups
    50 dumbbell strict presses (two dumbbells)
    200-ft. bear crawl
    Load and height range: 10-lb. dumbbell, 16-in. box to 20-lb. dumbbell, 20-in. box

  • EMOM 8+8+8+3 min Workout

    8 min
    * 10-18 Squat Jumps
    * 100 m Run/Row or 300m AB or 50 Double Unders

    8 min
    * 10-15 Thrusters
    * 10-15 Pullups -> Jumping Pullups

    8 min
    * 10-15 Hang Power Cleans
    * 10-15 Pushups -> Bench Pushups -> Floor Presses

    3 min
    * Max Reps Burpees

  • Endurance WOD Workout

    8 rounds for quality:
    2 min row/bike/ski/run
    30 s rest
    2 min: 8 no push burpee to plate, 10 sit ups, max air squats
    30 s rest

  • 10/11/19 Workout

    Warm up of the week 10/7-10/11
    10 jing jangs
    10 active spiderman
    10 single leg deadlift
    10 jax
    10 lunge
    10 pvc pass thru
    10 halo
    10 good mornings
    1:00 min samson stretch

    Workout(15)
    20.1
    15:00 min cap
    10 rounds
    8 ground to overhead 95/65
    10 bar facing burpees

    Finisher
    50 oblique crunch
    1:00 pigeon

  • WOD 14/10/19 Workout

    30’AMRAP of :

    10 DB Deadlift 2x22,5/15

    13 Handstand Push Ups

    18/14 Alternating Leg Jumping Split Squat

    21/18 Burpees over the dumbbell

  • 9.10.2019 CF Workout

    Tempaus 1x70%, 1x75%, 1x80%, 1x85%, 1x90%

    Rive + työntö 1+1x70%, 1+1x75%, 1+1x80%, 1+1x85%

    Etukyykky 1x70%, 1x80%, 1x85%, 1x90%

    Russian twist 2x20, kevyt

  • Sunnuntai 13.10. Workout

    Mobility/ Open gym

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING
    EMOM x 10

    1) 20-30m D-Ball/Sandbag Carry
    2) 20-30m Prowler Push

    Overall RPE 4, very heavy breathing

    Target: Use a loading that hits you with RPE 4.