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

  • STRENGTH 3 - STAND UP Workout

    MVMT PREP
    3 min Free Foam Roll
    Ankle / Hip traction
    Hip waves
    BW Low SQ Ankle MOB
    Shin Boxes + OCT progressions
    Dowel series opener
    Dowel OV press
    12 mins

    We are NOT Alternating Legs 15 L/R

    STRENGTH 3
    3 45lbs plate contralateral DB Lateral Step Up 4 X 12/ (F 12lbs | M 15lbs)
    Wide Grip Chin Up 4 X 15 (pregression shoulder width grip // pregression add band)
    Paloff Press 4X 8/
    3:20min X 4
    18mins

    TRX & MBALL
    10 Medball Sprawl (slam from OH)
    10 OV press
    10 chest slam

    20 TRX Mountains
    20 TRX Knee ins
    20 See Saw

    P1 Completes 7 mins AMRAP on MBall Circuit
    P2 Completes 7 mins AMRAP on TRX Circuit
    2 min REST... and switch Circuit
    MAX TOTAL COMBINED REPS

    4 mins (explain & set up)
    7 mins
    2 mins REST
    7 mins

    20 mins

  • 31.7.2017 LM Workout

    27-21-15-9-3
    Power snatch 50/35kg
    50-40-30-20-10
    Box jump 24"/20"

  • Comp. Class: AMRAP 9 min Workout

    AMRAP 9 min

    6 Strict pull-ups
    9 Fronts squats 60/42,5 kg

  • 7/28/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    4 push ups
    6 squat therapy
    8 sec v sit

    Metcon/Metcon-comp(15)
    21-15-9
    thrusters 75/55-*95/65
    dips/*ring dips
    cal row

    bench/strict(15)
    work up to hvy

    Finisher
    stretch and roll any hotspots
    60 second l hang

  • Farmers carry, push-ups and push jerks (main site Thursday 170727) Workout

    5 rounds for time of:

    • 200-meter farmers carry
    • 20 deficit push-ups, hands on dumbbells
    • 10 push jerks

    Use 60-lb. dumbbells for the farmers carry and push jerks.

  • GymnasticsWod Workout

    15min AMRAP
    -10m Partner Handstand Walk (Both Walk 10m)
    -20 Partner Medball Situp Throws (10 Per Person)
    -30 Partner Burpees (15 Per Person)

  • Fuel East's Not so simple Saturday Workout

    Part Un
    Warm up KB Circuit

    SA KB Deadbug x5 > Turkish get up > front rack > front squat > push press / press > Turkish get down > SA KB Deadbug x5

    8 min AMRAP

    Part Deux
    Partnered Swing off

    Light bell
    SA KB Deadlift x5/ + SA KB Swing x10/ | Straight Am Plank hold
    - switch -
    Heavy Bell
    KB Deadlift x5 + KB Swing x10 | AB Wheel hollow hold
    - switch -
    Light Bell
    KB Halo x5/ + KB Around the World x5/ |Bar Hang

    12 min AMRAP

    Part Trois
    Catch me if you Can

    Row > ski > curve
    50m, 50m, 0.05
    75m, 75m, 0.07
    100m, 100m, 0.10
    150m, 150m, 0.12

    12 min AMRAP

  • Onsdag 9/8 2017 Workout

    Practice: Gymnastic swing
    with pull to hips. No turn
    over attempts! 5-10min
    +
    Every 90sec hor 18min
    1: Russian dips x4
    2: false grip ring pull ups x3 @50A1 tempo
    3: x6 EROM PushUp *
    *set rings or platform to allow
    the chest to pass below
    parallel
    +
    5min amrap:
    Burpees

  • Tankojumppaa C & J Workout

    3 x 6
    power clean + Power jerk, naisilla 25-30 kg, miehillä 35-40 kg, lepo 1 min

    Koita tehdä mahdollisimman tasaista sarjaa, työntö suoraan rinnallevedosta, laske tanko hallitusti alas

  • Måndag 10/7 2017 Workout

    Öva clean 10min
    +
    Dead Lift 3x5 @ 30x1 tempo ca 80% 1RM
    +
    4rft:
    20 Lunges KB in goblet hold
    20 RKB swings 24/16kg