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

  • bike intervals Workout

    6x1 min intervals
    1 min rest between
    result is total cal

  • 25.8 bodailut Workout

    3x20m weighted lunges
    3x10-12 seated 1 arm db shoulder press
    3x10-12 db bench press

  • 31.8 kyykyt Strength

    Front squat:
    10-6-5

  • 31.8 metcon Workout

    5 minute window:
    900m bike
    1 round of cindy
    AMRAP squat cleans

    5 minute window:
    600m bike
    2 round of cindy
    AMRAP squat cleans

    5 minute window:
    300m bike
    3 rounds of cindy
    AMRAP squat cleans

    Result is total squat cleans

    Kilos: 60/70/80 and 40/50/60

  • 8/21/20 Workout

    Warm up(10)
    2 rounds
    20 heels to rear
    10 squats
    20 jax
    10 plyo jumps

    WRK(20)
    WRK 4:00 REST 1:00 x4
    10-10m shuttle runs
    10 sit to stand w/db's(sit down to a bench or a box with db's by your side then stand up).
    10 kettlebell swings
    10 heavy jump rope or 20 singles/doubles

    Finisher
    50 cross crunch
    1:00 min hamstring stretch

  • For time Workout

    1500m Ski Erg.
    300 DU's
    3000m Run

  • Power Day 56 Workout

    Warmup
    Run 10x 25m shuttle jog
    10x crab walk
    10x monster walk
    10x hip hinge
    10x banded squat
    10x clam shell
    10x hip bridge
    10x face pulls
    10x banded pull aparts
    10x banded underhand pull aparts
    10x banded internal shoulder rotation
    10x banded external shoulder rotation
    10x scap pull-ups

    Power Day
    20:00 AMRAP
    -10x overhead hammer strikes L/R per side
    -10x tire flips
    -10x Sandbag #65 breecher toss over tire to in-out jump
    -10x ring rows
    -10x banded pushups
    -10x transverse hammer strikes L/R
    -10x medball slams

    Finisher
    5:00 max effort
    -2x 25m offset KB farmers carry
    -:45 heavy bag striking with focus on power generation

    Core
    1 rounds
    -25x sit-ups
    -25x rev hypers
    -25x 2ct flutter kicks
    -25x back extensions

  • D. Body armor Workout

    3x
    2:00 SB bear hug carry @100lbs
    15 pallof presses L/R
    0:45 bottoms-up KB hold

  • C. Strongman Conditioning Workout

    3 RFQ
    20m sled rope pull
    20m sled drag backwards
    max SB floor presses @150lbs

  • B. Farmer carry Workout

    20 min to find a heavy farmer carry