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

  • DB Conditioning Workout

    AMRAP 12

    2 alt. DB snatch
    2 alt. DB Cluster
    2 alt. Devils press
    add 2 reps each round

    • @27.5/20kg
    • rounds will go 4, 6, 8, 10
    • reps total per round including both hands

  • Aerobic Training & Core Work Workout

    Warm Up
    30 Secs each
    Knee Hug alternating
    Grab foot behind alternating
    Grab shin pull up (glutes/hips)
    Leg swings
    Reverse lunge twist toward knee
    Arm Circles/Butterflies

    Workout @ USC Upstate
    Run 2 miles

    12-16-20
    Knees to Elbow in Plank Position
    In between each set
    30sec right side plank
    30sec left side plank

    Cool Down

  • Sunnuntain Pitkä Workout

    4x 10min + 1min lepo

    1) Kone

    2) Amrap:
    8 Lapapunnerrusta
    8-10 Lapavetoa
    5+5 Yhden käden valakyykky
    5+5 Lantionnosto yhdellä jalalla
    Submax rengaspito lankussa tai dipin yläasennossa

    3) Kone

    4) Amrap:
    5+5 Pistooli tai bulgarialainen kyykky
    5+5 Dead bug
    5+5 Yhden jalan linkkari
    10-15s Kuppipito
    5+5 Rapu + kurkotus

  • Jossun special 4 Workout

    21-15-9 / 18-12-6
    Cal row
    Push press 25/30 35/40 kg

    Timecap 6min
    Rest 6min

  • Jossun special 3 Workout

    21-15-9 / 18-12-6
    Cal row
    Thruster 25/30 35/40 kg

    Timecap 6min
    Rest 6min

  • Conditioning 02-10-2021 Workout

    With a Partner
    7 round each
    Partner 1: 200m Row / Partner 2: KB Farmer Hold during the row
    10 Goblet Squats
    10 Russian Swings

    • Alternate between Row and Hold each round. You'll do 7 sets of each.
    • After the row is complete, both partners do the squats and swings using one KB each (same KBs as used in the hold)
    • 30:00 Cap

  • Fran burner test Workout

    21-15-9
    Thrusters 43/29kg
    Pull ups

    • Tjurnacke sub 5min rx
    • Ninja sub 3min rx

  • Extra Credit 01-10-2021 Workout

    Banded Facepull-apart: Accumulate max reps in 3:00
    +
    - Foam Roll Lats & Thoracic x 60s each (6-12 inches of motion)
    - Biphasic Lat Stretch x 60s each
    - Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 300921 Torstai Workout

    Deload week

    A) Handstand skills

    B) 4 rounds:
    1min handstand walk / wall walk
    1min v-ups
    1min back extension
    1min rest

  • Conditioning Workout

    4x AMRAP 3 min
    3 min rest b/w AMRAPS

    A)
    - 3 hang power snatch
    - 10 ghd sit up
    B)
    - 20 DU's
    - 5 OHS

    Alternate between A & B
    score is total full rounds
    for RX 52/42kg
    scale optiona 48/38kg - 42/35kg