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

  • Short Interval Workout

    "Death by shuttle run"
    Mark out a 10m Shuttle Run then complete:
    Sprint 10m, increasing by 10m each minute until unable to finish
    Note – you must touch your chest on the ground on each turn.
    Rest 5min
    Then complete 10 burpees every minute for 10min

  • 10 rounds of Fundy Workout

    10 rnds: 10 Wallball, 1 round of "Cindy"

  • 9/11 Memorial Day Celebration Workout

    Warm-up 3x 10 back extensions

    WOD:
    75 push presses (90#/70#)
    OTM *20 double unders

    *sub for double unders today are: 10 attempts or 2-1 singles or 20 jumping jacks

    There will be a 20 minute time cap on this workout. If you don't complete all 75 reps, then your score will be the number of reps completed at the time cap. If you did complete all 75 reps, then mark the time completed.

    If you complete your reps at the top of the minute, then finish with double unders.

    Cash out: 3x 10 GHD sit ups

  • Boxin yli hyppy, KB työntö, pistoolikyykky Workout

    Superkids:
    7 min AMRAP

    1 boxinylihyppy, 1 KB /käsipaino työntö, 1 pistoolikyykky
    2 boxinylihyppyä, 2 KB käsipainotyöntöä, 2 pistoolikyykkyä
    3,3,3
    4,4,4
    ...

    Ninjat
    10 min AMRAP

    2 boxinylihyppy, 2 KB /käsipaino työntö, 2 pistoolikyykky
    4 boxinylihyppyä, 4 KB käsipainotyöntöä, 4 pistoolikyykkyä
    6,6,6
    8,8,8
    ...

  • Olympics Strength

    Total 90min
    A. WU: 500m row, 30 abs & 30 backs, 5 clapping push ups
    B. Olympics, Jyrkin tunti
    Työntö, työntöveto napaan 15kg, 27.5kg, 37.5kg
    Työntöote, maasta irrotus puolireiteen
    3x37.5 3x37.5 3x37.5
    Olkapäät ylös 3x37.5 lantion ojennus 3x37.5 käsiveto 3x37.5 3x37.5
    Rinnalleveto + työntö
    Räkkipompotus rv max paino
    10x55 10x55 10x55 10x55 10x60
    Yhtäjaksoinen liike, jotta tanko pysyy suorassa. Auttaa työnnön pitämiseen suorassa ja oikeaan vauhdinoton syvyyteen.
    D. Post WO 1000m row

  • Rope climbs and front squats Workout

    Every 2 minutes for as long as possible complete:

    From 0:00-2:00

    From 2:00-4:00

    From 4:00-6:00

    Continue adding 2 reps to the front squat each interval for as long as you are able.

  • Thursday Workout

    21 15 9
    Deadlifts (225)
    Slam ball (20)

    -2:10

  • Pause back squat 5x5 Strength

    Pause back squat 5x5

  • Strength Strength

    Total 105min
    A. WU 500m row, 2 rounds: 20 abs & backs, mobility
    B. Strength: HBBS max
    50% 3 60% 3 70% 3 80% 10 50% 2 60% 2 70%2 80% 2 85% 2 90% 2 95% 1

    Tempausveto korkea leukaan 5cm korokkeelta
    40% 5 50% 5 55% 5 55% 5
    Tempausveto rintalastaan 5cm korokkeelta
    70% 5 80% 4 90% 3 100% 3 110% 2
    Tempausveto olkaveto ei koroketta
    120% 5 130% 4 140% 3 150% 3

    Muutama nopea tempaus, alkaa tankojumpalla 50%-85% ykkösiä mihin kulkee rennosti jos jaksaa

    Vatsa + selkä liikepari 15+15 x 4
    2x15 weighted situps with ls 15kg
    puolapuut 1x15, Kylkitaivutus 20kg KB 1x20
    Back extensions 2x15x52.5kg, reverse hyper 2x15x5kg

    C. 1000m row

  • Benchbox Workout

    Emotm 20min
    a. 7 benchpress 60kg
    b. 10 boxjumps 75 cm