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

  • Superkids 10-13v ja Ninjat 14-16v WOD Workout

    3 kierrosta

    1 min max matka farmarikävelyä
    1 min max reps rengassoutu/leuka/chest to bar
    1 min max reps burpeet

  • Sundays in the Park Workout

    Run 400m
    5 Pistols
    25 Ball Slams (20 LBs)
    5 Pistols
    35 Spiderman Push Ups
    5 Pistols
    Carry Weight across Park (45 LBs)
    45 Wall Jumps (~24")
    Carry Weight back across Park (45 LBs)
    25 American Kettle Bell Swings (52 LBs)
    5 Pistols
    Run 400m

  • Fire Fighter WOD in the Park Workout

    We divided the park into West and East Sides for our WOD.

    The West Side entailed:
    50 Sledge Hammers
    10 Tire Flips
    50 Push Ups

    The East Side entailed:
    50 Squats
    25 Wall Jumps

    Between the West and East Sides we did the following:
    Hose Drag/Run across park
    Bear Crawl with Sledgehammer
    Log Carry x2

    We split into two teams of two. Each fire fighter donned his SCBA (~30 LBs) and full turnouts, boots notwithstanding, (~10 LBs) for the entire workout.

    The flow of the WOD was:
    1. Start on the West Side with Sledgehammers
    2. Drag the hose and run across the park to the East Side
    3. 50 Squats
    4. Drag the host and run back across the park to the West Side
    5. 10 Tire Flips
    6. Bear Crawl with the sledgehammer across the park to the East Side
    7. 25 Wall Jumps
    8. Run across the park to the West Side
    9. 50 Push Ups
    10. Carry the log across the park to the East Side
    11. Carry the log across the park to the West Side
    12. Carry the log across the park to the East Side
    13. Carry the log across the park to the West Side

  • 800m run, 30HSPU, 800m run Workout

    800m run, 30HSPU, 800m run

  • Power Snatch 7x2 Strength

    7 round o 2 power snatch

  • Xwod Workout

    1 x 20m bear crawl
    10 x bicep curl 40kg
    20 x kettlebell swing 16kg
    5 rounds

  • Snatch Workout

    Snatch

  • Boulders for Shoulders WOD 1 Workout

    Seated Military Dumbell Press:
    3 rounds: 22kg x 3 = 132 (each arm)
    26kg x 3 = 156
    30kg x 1 = 60
    TOTAL = 348

    Dumbell Shrugs:
    3 rounds: 30kg x 10 = 600 (each arm)
    34kg x 10 = 680
    38kg x 10 = 760
    TOTAL = 2,040

    Cable Front Raise:
    3 rounds: 8.75kg x 5 = 87.5 (each arm)
    8.75kg x 5 = 87.5
    8.75kg x 5 = 87.5
    TOTAL = 262.5

    Standing Barbell Push Press (Strict):
    3 rounds: 50kg x 3 = 150
    60kg x 3 = 180
    65kg x 3 = 195
    TOTAL = 525

         GRAND TOTAL = 3,175.5

  • Partner WOD: Row, Run, Dead Lift, Pushup, Situp Workout

    Partner WOD:

    • Row 1000m
    • Run 800m with 20lb med ball

    Then 3 Rounds for time:

    Then:
    * Run 800m
    * Row 1000m

  • 08.24.12 WOD Workout

    15 min AMRAP

    5 deadlifts at 155#
    10 HRPU
    100m sprint with slam ball

    Forgot # of rounds maybe 8??