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 swim WOD Workout

    Partner Swim WOD 30 min AMRAP
    50meter swim
    25 step ups (partners can share a box)
    25 push ups
    25 sit ups
    25 kettlebell or dumbbell deadlifts
    25 dips off box
    * if you don't swim you will run carrying a medicine ball from fence next to playground(near splashpad) to the other fence near dumpster and back

    • both partners work at same time on everything. If one partner stops the other person stops. You also swim or run at same time stay together.

    *Remember your swim suit, flip flops, swim shoes, or gym shoes

    Have fun!!!!

  • 7-17 Strength - Clean Complex Strength

    Strength- Clean complex- Take 15 minutes to Find heaviest weight to complete complex with
    1 Power clean, 1 hang squat clean, 1 hang power clean, 1 touch and go power clean

  • Clean complex Strength

    Squat clean + front squat, new set every 2,5min

    1+5
    2+4
    3+3
    4+2
    5+1
    6+0

  • Comp. Class: 3 r ft Workout

    3 r ft, cap 20 min

    2 rope climbs /ascends from ground to standing up
    20 wall balls
    20 db snatch 22,5/15 kg alt.
    1 km ab or 400 m run/ row
    1 min rest

  • ENDURANCE CLASS Workout

    Choose ONE of the following HERO WODS.

    MCGHEE- 30 minute AMRAP
    5 DL 275/185
    13 Push ups
    9 Box Jumps 24/20
    ***In honor of Corporal Ryan C McGhee died May 1, 2009

    -OR-

    SCOOTER
    On a 35-minute clock with a PARTNER:
    Complete as many rounds as possible in 30 minutes of:
    30 double-unders
    15 pull-ups
    15 push-ups
    100-meter sprint
    Then, 5 minutes to find a 1-rep-max PARTNER DEADLIFT (yes, partner deadlift).
    For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.
    ***In honor of Sgt. Scott Lunger, died July 22, 2015

  • doce Workout

    Doce” Part 1
    AMRAP 4:
    27 Calorie Row
    21 Power Cleans (135/95)
    15 Burpee Box Jump Overs (24/20)
    Rest 4 Minutes
    “Doce” Part 2
    AMRAP 4:
    27 Calorie Row
    21 Power Cleans (115/80)
    15 Burpee Box Jump Overs (24/20)
    Rest 4 Minutes
    “Doce” Part 3
    AMRAP 4:00
    27 Calorie Row
    21 Power Cleans (95/65)
    15 Burpee Box Jump Overs (24/20)

  • Front squat 5x2 Strength

    Front squat 5x2

  • Tempaus Strength

    1x1+2@50%
    1x1+2@60%
    1x1+2@70%
    1x1+2@80%
    1x1+2@85%
    1x1+2@90%

  • 21.6.2017 Workout

    A.
    Emom 20:
    1 Power clean
    Start about 55-60% of your max and add weight every 5th rep.

    Focus on speed and technic.

    B.
    5 rds for time:
    3-5 Tire flips
    10 Front rack Reverse lunges (5/5)
    15 t2b

  • Power&Speed - Accessory work Strength

    5 sets
    Front Squat 9-7-5-3-1 AHAFA
    Weighted Pull-Up 5x3
    Strict Ring Dip 5-10

    Ohje: tee tämä voimaosia kiertoharjoitteena. Ensin 9 etukyykkyä, lepää 1-2min, 5 lisäpainoleukaa, lepää 1-2min, 5-10 dippiä. Tässä on yksi kierros. Seuraavalla kierroksella etukyykyn sarja vähenee yhdellä, muissa liikkeissä toistot pysyvät samana.