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

  • 10/25/18 Workout

    Warm up(0:00-6:00)

    1 minute easy bike 
    10 Sit-ups 
    10 Push-ups 
    10 Air Squats

    :45 seconds medium bike 
    8 Sit-ups 
    8 Push-ups 
    8 Air Squats

    :30 seconds faster bike 
    6 Sit-ups 
    6 Push-ups 
    6 Air Squats

    Mobility(6:00-16:00)
    Couch stretch-2 mins per
    Pigeon-2 mins per
    Banded shoulder distraction-2 mins per

    Skills/Teaching(16:00-26:00)
    Sit ups -keep butt down.
    Bike-keep knees stacked over pedals to produce the most power.
    Med ball run- run as if you are falling forward, not bending at the hip.

    Run through(26:00-30:00)
    10 Sit-ups 
    5 Calorie Bike 
    50 Meter mb run

    Metcon(30:00-60:00)
    “Tin Man” 
    50 AbMat Sit-Ups, 25 Calorie Bike, 200m mb run 20/14
    40 AbMat Sit-Ups, 20 Calorie Bike, 200m mb run
    30 AbMat Sit-Ups, 15 Calorie Bike, 200m mb run
    20 AbMat Sit-Ups, 10 Calorie Bike, 200m mb run
    10 AbMat Sit-Ups, 5 Calorie Bike, 200m mb run

    Opt(12)
    6x40m sprint
    800m run
    3x6 rev fly
    3x3 muscle up/bmu or gym goat

    Finisher
    60 tucks
    60 bicycles
    30 scap push ups
    :60 sec chest opener
    2 min samson

  • 23.6.2018 KK Workout

    Run
    4x400m
    4x200m
    4x100m
    1x400m

    rest 1:30 btw sets

  • Roncy wires the Circuit Workout

    Run - Box ups
    Bicep Curl - Oh Press
    Battle Rope - Sprawls
    Ski- Toes to Bar
    V sits- Hollow Hold
    Pike Push ups- Bench Overs

    35 on : 15 off x 3 at each station before switching

    Oh baby 🔥

  • 29.6.2018 Pe Veto Strength

    Maastaveto max1
    Vedon tekniikka (kevyt):
    -kapealla vetävät sumolla 4x8
    -sumolla vetävät kapealla 4x8
    Istumaannousu 50-100 toistoa

  • Extra Credit 29-06-2018 Workout

    2 Options:
    – 6:00 of Sledpull Rows/Facepulls x 30 + 15 Banded Pushdowns after each set.

    Or Superset of:

    1a) Rolling DB Tricep Extensions: 3 x 12-15. Rest 30s.
    1b) DB Hammer Curls: 3 x 12-15. Rest 30s.

  • Endurance WOD Workout

    In teams of 2 for 40 minutes:
    200 cal bike
    200 sit ups
    200 double unders
    200 squats
    max cal row

    Share the work. One works, one rests.

  • Strength work Strength

    5 rounds, rest as needed

    5 Back Squat
    5 Weighted Pull-Up
    10 DB/KB Bench Press

    RPE 4 (2-4 reps in the tank)

  • "Engine" Workout

    "Omatoiminen WOD"

    A.
    Warm up:

    Row 250m (easy)
    Run 400m (easy)
    Row 250m (easy)

    Mobility:
    Hamstrings / glutes

    Row 100m (hard)
    Run 200m (hard)
    Row 100m (hard)

    B.
    Row 2000m
    Run 1.6km
    Row 2000m

    C.
    Cool down:
    Easy run/row ~5min
    Foamrolling/romwod

  • Conditioning Workout

    3 ROUNDS:
    90sec work / movement and 30sec rest btw couplets. 2min rest btw rounds.

    A1. Row
    A2. WB

    B1. Ski
    B2. KBS 16/12kg

    C1. Assault bike
    C2. Box jump 60/50cm

    D1. Run (skillmill)
    D2. Burpees

    E1. Single unders
    E2. Abmat SU

  • 5/24/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    10 sl dl
    10 jax
    10 jings

    Metcon/*Rx(15)
    "kb complex"
    6rds
    5 rkbs 53/35-*70/53
    5 kbs
    5 sdhp
    200m run

    *kb complex to be completed unbroken-if sequence is broken 5 burpee penalty when kb is dropped.

    @ 20:00 min mark

    otm 8
    work up to hvy snatch

    Finisher
    50 slow bicycles
    30 t raise
    30 scap push ups
    2 min samson