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

  • Fuel East - Ghosts of Fitness Past... Workout

    1. The Greg:
    Burpees / thrusters 10,9,8..1

    12 min cap
    [1 min rest]

    2. Animal house
    |leo crawl (4/4 = 1) x3|
    |crab reach x3/|
    |stationary octopus walk (alternating shin box) x3/|
    |inchworm x3|
    |frog hop x (1/1 =1) x3|

    12 minute AMRAP
    [1 min rest]

    3. Swing and row
    40/400
    30/300
    20/200
    10/100 then finish with 20 ab roll outs

    12 minute cap
    [1 min rest]

  • Squats and hip extensions (main site Sunday 151220) Workout

    For time:

  • 12DEC2015 Workout

    Go heavy, but Mechanics first.
    Try to be Consistent with the good Mechanics
    Then Intensity.

    Split Jerk (or regular Jerk)
    5-5-5-5-5 (5-5-5)

  • Give Me 25 Workout

    25 sit up
    25 single rope jump
    25 sit up
    25 walking lunge for both legs
    25 sit up
    25 burpees
    25 sit up

  • Performance Workout

    A.
    Six sets of:
    3-Position Snatch
    (high hang, mid-thigh, then from the floor)
    Rest 2-3 minutes

    Build over the course of the six sets.

    B.
    Complete as many rounds and reps as possible in 7 minutes of:
    7 Overhead Squats (135/95 lbs)
    7 Box Jumps (24″/20″)
    7 Toes to Bar

  • Fitness Workout

    A.
    Five sets of:
    Kettlebell Swings x 20 reps
    Rest 30 seconds
    Dumbbell Front Squats x 8-10 reps @ 20X1
    Rest 30 seconds
    Ring Rows x 8-10 reps @ 2111
    Rest 30 seconds

    B.
    Two sets for times of:
    Burpees x 15 reps
    300 Meter Run
    Rest 2 minutes

  • 10 rounds, 1min ON, 30sec OFF Workout

    10 rounds, 1min ON, 30sec OFF

    Work these as AMRAPS

    A) 6+6 Single Arm KB Thruster + 8 Box over Jump
    B) 6 C2B + 12 Push-Up, 16 Air Squat

    On 3-2-1-GO! Do 1min of AMRAP A, then rest 30sec and start AMRAP B for one minute. Rest 30sec on continue A where you were. Keep a steady pace, this is not all out effort. Total time of workout is 30min. Go by feel.

  • Kehäraakit Test 1 Workout

    Sawotta 2014 lajit

    1 osio
    3 rounds for time
    30 double unders
    15 burpee box jump
    Time cap 8 min
    Rest until clock hits 10:00 then:

    2 osio
    12 min to find hang clean 3rm (power or squat)
    Start from 50/35 kg and add 5/2.5 kg per round
    Rest 5 min, then

    3 osio
    7 min amrap
    9 toes to bar
    15 thrusters 40/30 kg
    21 kb swing 24/16 kg

  • Saturday B-EAST Workout

    Warm up
    Dynamic warm up
    TRX Hip Mob
    15mins

    THE WORKOUT
    6 stations, 2 exercises per station... not all is as it seems.... ;)

    1) ROWING (PIKE & AB ROLL OUTS)
    2) SKI (ARMS ONLY & REV LUNGE)
    3) LANDMINE (LUNGE PULSE R/L)
    4) SKIP (DU & PUSH PRESS)
    5) KB (UNILAT BOTTOMS UP KB HOLD & SQ HOLD R/L)
    6) CURVE (SPRINT & 3-POINT BEAST PROGRESSIONS

    FIREDRILL : 20s ON: 07s OFF 2 X's @ each Station 1 X thru
    ROUND 1 : 35s ON : 10s OFF 4X's @ each Station 1 X thru
    ROUND 2 : .....Who knows..... ;)
    35mins

  • Mobility 16.10 Workout

    Spend 10min in bottom of squat position