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

  • 4/6/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    Metcon/*Metcon-comp(20)
    6 giant sets-not for time
    1 rope climb-sub 3 strict pull ups/*2 muscle ups
    6 turkish get ups-choose weight
    8 hkr/ttp/*ttb
    rest as needed between rounds

    afterburner(8)
    2x400m rest equals work

    Finisher
    2 min hip opener
    2 min hamstring stretch
    20 side plank punch through per

  • ENDURANCE: Pyramind Pace Run Workout

    All your attention is the on the 100m sprints. This workout has a total of 10 of these 100m sprints. Focus on your form. Your intensity should not be 100% max effort. Back off on your intensity (97-98%) to retain your form and try to always find a steady easy pace after sprints.

    100m run at easy pace
    100m sprint
    200m run at easy pace
    100m sprint
    400m run at easy pace
    100m sprint
    600m run at easy pace
    100m sprint
    800m run at easy pace
    100m sprint
    1000m run at easy pace
    100m sprint
    800m run at easy pace
    100m sprint
    600m run at easy pace
    100m sprint
    400m run at easy pace
    100m sprint
    200m run at easy pace
    100m sprint
    100m run at easy pace
    Total: 6300m

    If you can't run -> row or ski

  • 3/29/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    Metcon/Metcon-comp(15)
    5rds
    15 hrpu/*10 hspu
    90 singles/*30 du's

    gym goat(8)

    Finisher
    2 min hip chest opener
    2 min calf smash/stretch
    2 min six inch hold

  • Midline work Workout

    • GHD back extensuon: 3x15-30
    • GHD sit up: 3x15-30

  • Workout Workout

    • Partner Workout - FOR TIME (30 minute time cap):

    1) Buy-In: 1,000 meter Row/Ski Erg/Run or 50 Cal. Airdyne, immediately into:

    2) 3 Rounds of:
    - 25 Box Jumps w/ Step Down @ 24/20 in.
    - 10 Wall Walks
    - 50 meter KB/DB Farmer's Carry

    3) Cash-Out: 1,000 meter Row/Ski Erg/Run or 50 Cal. Airdyne

    *This workout will begin with you and your partner performing the buy-in. One partner works at a time. Once the 1,000 meters or 50 calories is accumulated, you move onto the portion that is 3 rounds of Box Jumps, Wall Walks, and KB/DB Farmer's Carry. One partner works at a time and reps are split evenly and as needed between partners. Upon completing the third round, you and your partner will perform the cash-out in the same fashion as the buy-in. You and your partner are finished when you complete the cash-out. Have fun, push yourself on this workout, and enjoy your Saturday!

  • 9 Min AMRAP Workout

    Warm-Up
    3 Rounds of
    30 Sec Jump Rope
    30 Sec High knees
    30 sec Butt Kicks
    ** Stretch**
    Walking Knee up and out
    Quad Walk and Reach
    Zombies/Golf Ball Pick-Up
    AMRAP
    20 Line jumps (forward/backward)
    8 DB shoulder press (10-15lbs)
    4 Burpees
    20 second plank

  • 3/20/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    ft squat-deload
    5@40%-50%-60%

    Metcon/Metcon-comp(18)
    otm 18
    min 1- 9 thrusters 75/55-*95/65
    min 2- 9 ttb/kne/ttp
    min 3- 9 burpees over the bar

    Repeat the sequence until the time is up.

    Finisher
    2 min hip opener
    30 t raise
    60 cross crunch

  • 6 rounds Workout

    30-25-20-15-10-5x reps
    Weighted sit-ups
    Back extensions
    K2E
    Wall ball

  • Engine Gymnastics Workout

    18 Min EMOM
    1. 6-8 strict ring Dips
    2. 30 sec handstand hold
    3. 30 sec chin above bar hold.

  • ATP Engine Week 3 WOD 4 Strength

    3-pos Squat Snatch
    -above the knee
    -below the knee
    -floor

    5-7 sets, AHAFA, rest as needed