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

  • Endurance - Gallant Workout

    "Team Gallant"

    In teams of 2 for time:
    Run 1 mile with a 20/16 pound medicine ball
    60 Burpee pull-ups
    Run 800 meters with a 20/16 pound medicine ball
    30 Burpee pull-ups
    Run 400 meters with a 20/16 pound medicine ball
    16 Burpee pull-ups

    Always run together and alternate the ball carrier. Share the burpee pull-ups. One works, on rests.

  • Endurance WOD Workout

    10 rounds:
    20 cal run or bike
    10 KB taters
    8 T2B
    1 min rest

  • Endurance WOD Workout

    4 rounds:

    2 min bike
    2 min for 16 KB swing snatches + max wall balls
    1 min rest
    2 min run
    2 min for 50 double unders + max reps of roll to candlestick
    1 min rest

  • WOD, Strength Strength

    3 Rounds you go / i go (3+3)

    10 Power cleans 40/30kg
    8 Chin-ups
    6 Front squat
    4m Handstand walk or Assisted Handstand walk

    Then....

    Every 3'min for 5 sets:
    5-4-3-2-1 Squat clean

  • WOD, METCON Workout

    2 Rounds of: 4'30"sec ON / 2'30"sec OFF

    Treenaaja _______________________ Kuntoilija

    A) AMRAP
    15 Cal / 12 Cal Bike
    6 Power Cleans 60/40kg ________ 50/30kg

    B) AMRAP
    200m Run Assault Runner
    10 KB swings 36/28kg __________ 24/16kg

    C) AMRAP
    12 Cal / 10 Cal Ski ________________ 10 Cal / 8 Cal Ski
    6 DB Squat clean 22,5/15kg ______ 15/10kg
    12 Cal / 10 Cal Row _______________ 10 Cal / 8 Cal Row
    6 Burpee pull-ups _________________ 4 Target Burpees

  • Endurance WOD Workout

    In teams of 2 for 45 minutes:
    60 cal bike
    60 m med ball bear hug carry (50/30 lb)
    60 burpee
    60 cal row
    60 alternating shoulder squats (50/30 lb)

    Share the work. One works, one rests.

  • Endurance WOD Workout

    48 minutes continuous work:
    A. Row 12 minutes at consistent pace
    *every 3 minutes stop and hold a 20 sec side plank per side
    B. Bike 12 minutes at consistent pace
    *every 3 minutes stop and perform 10 walking lunge + 20 s ring plank hold
    C. Run 12 minutes at consistent pace
    *every 3 minutes stop and perform 2 wall walks + 15 back extensions
    D. Ski 12 minutes at consistent pace
    *every 3 minutes stop and perform 5 broad jumps and 15 Sit Ups

  • Endurance WOD Workout

    5 rounds:

    2 min row
    1 min max reps med ball over the shoulder 50/40/30 lb
    1 min rest
    2 min ski
    1 min max KB swing snatches 16/12 kg
    1 min rest

  • Endurance WOD Workout

    For 50 minutes with slow pace:
    Run/ski/bike/row for 2 minutes
    30-60 s superman hold
    Run/ski/bike/row for 2 minutes
    1 min bear hug hold w/ med ball (50/40 lb)
    Run/ski/bike/row for 2 minutes
    30-60 s hollow hang on rings
    Run/ski/bike/row for 2 minutes
    30-60 s front lean rest on rings
    Run/ski/bike/row for 2 minutes
    30-60 s glute bridge hold

  • Endurance WOD Workout

    Until 200/150 calories is completed:
    20/15 cal bike
    2 rope climbs
    6+6 KB snatches 16/12 kg
    8 push ups

    40 min time cap.