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 CLASS Workout

    Partner WOD: 1 RFT-
    *** each partner will complete every rep***
    100 alt. Step-ups holding KB (53/35) each
    100 yard bear crawl- can do at the same time
    100 yard equipment carry, then carry equipment back (8 total trips) each team will carry:
    - 45lb barbell
    - 10lb med ball
    - 25lb plate
    -2- 10lb plates (1 in each hand)
    Partners will alt taking a pc of equipment 100 yards, put it down, then run back. Next partner will do the same with next pc of equipment...etc
    43 slam balls- can split reps to take turns but each partner must complete 43 reps

    What the WOD stands for:
    100 step-ups= flights of stairs climbed
    100 yd bear crawl= search & rescue
    100 yd carry of 100lbs= weight of equipment worn
    43 slam balls= forcable entry

  • Bootcamp-treeni 14 Workout

    12 min juoksu, maksimimatka

  • 7 Rounds Workout

    Seven rounds for time:
    7 Power cleans
    7 Burpees over the bar
    7 Slam balls

  • Barbell Conditioning Workout

    T&G
    10 snatch 55%
    10 snatch 65%
    6 snatch 75%
    6 snatch 85%
    3 snatch 90%

  • Endurance Class Workout

    1 indian lap around the track, then immediately into
    40/20 EMOM for 4 Rounds
    1- jack to box jump ( 2 jumping jacks to 1 box jump)
    2- Army crawl (room length)
    3- Burpee to 2 wall ball ( with clean every rep)
    4- Barbell hold overhead
    5- DB squats
    6- Slam ball room sprints ( run with SB room length one way, then 5 SB toss ,and repeat )
    7- T2B ( or knee to 90 ° )

  • Wod 08092016 Workout

    AMRAP 30 min in pairs of:
    From 0:00-3:00, perform 3 rounds of:
    - 3 pull-ups.
    - 6 push-ups.
    - 9 squats.
    - 2x10 m partner carry.
    From 3:00-6:00, perform 3 rounds of:
    - 4 pull-ups.
    - 8 push-ups.
    - 12 squats.
    - 2x10 m partner carry.
    From 6:00-9:00, perform 3 rounds of:
    - 5 pull-ups.
    - 10 push-ups.
    - 15 squats.
    - 2x10 m partner carry.
    From 9:00-12:00, perform 3 rounds of:
    - 6 pull-ups.
    - 12 push-ups.
    - 18 squats.
    - 2x10 m partner carry.

    ETC.

    Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

  • 9/2/16 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    10 air squats
    10 plank to bridge
    10 hollow rocks

    Power(15)choose one or two
    bench/strict 2x15
    deadlift 3x2
    overhead squat 3x2 w/2sec pause

    Metcon/*comp(9)
    amrap 9
    3 ohs 75/55-*95/65
    3 chest to bar/*bmu

    Finisher
    2 min couch per
    30 band pull aparts
    100 flutter kicks

  • Hero Wod Daniel 24082016 Workout

    For Time (cap: 25 min):
    - 50 Pull-Ups.
    - 400m Run.
    - 21 Thrusters 42,5/25 kgs.
    - 800m Run.
    - 21 Thrusters 42,5/25 kgs.
    - 400m Run.
    - 50 Pull-Ups.

  • 8/19/16 Workout

    Start up(14)
    stretch 4 mins

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

    3rds
    8 decline push ups
    8 bent over row
    10 v-ups

    Power(15)
    bench/strict 4x2
    front squat 3x4
    goodmornings 3x6

    Metcon/Metcon-comp
    3rds
    12 db pp 70/40 90/60
    choose one:
    200m run/.6 airdyne/300m row
    12 rev burpees

    Finisher
    2 min quad stretch
    2 min shoulder smash
    40 leg raise

  • Mamma-WOD Workout

    Kahvakuulailua:

    3x samaa liikettä 45sek töitä 15 lepoa

    1.Etuheilautus
    2.Maastaveto
    3.Rinnalleveto+työntö O+V
    4.Punnerrus kuulien väliin
    5.Pystysoutu