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

  • Track (Hurdle Drills, Sprints) Workout

    Track & Field
    3 Laps of the Infield + Dynamic Stretching (Warm-up)
    15x7 Hurdles Drill (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx3)
    10x60m Sprints (30s rest)
    3x3 Bar Muscle-ups
    1 Lap of the Infield + Static Stretching (Cooldown)

  • WOD Workout

    Max reps pull-ups (18)
    rest
    Max reps pull-ups (10)

    Then:
    400m
    50 kettlebell (35 at 30lbs, 15 at 35lbs)
    50 double-unders
    40 kettlebell (32 at 35 lbs, 8 at 40lbs)
    40 double-unders
    30 kettlebell (40 lbs)
    30 double-unders
    20 kettlebell (45 lbs)
    20 double-unders
    10 kettlebell (50 lbs)
    10 double-unders
    400m

  • 2.5 mi run Workout

    .5 mi warm up
    10x 30 sec on/off sprints
    .9 mi cool down
    = 2.5 mi total = 22:00 min

  • 15/15 Workout

    mountain climber/plank
    push press/oh hold
    squat/hold
    bike fast/bike slow

    3 minutes of each

  • same ole Workout

    5 rounds
    10 wall ball squats (20#)
    5 pull up red band (did 10 the last set)
    40 flutterkicks
    10 lunges each leg(switched the type of lunge up each set)
    15 push up

  • Olympics Strength

    Total 105min
    A. WU 500m row, 2 rounds: 20 abs, 20 backs, 10 wallball
    mobility
    B. Olympics, Jyrkin tunti
    BWU

    1. Clean high hang + push jerk
      15, 2x25, 2+3x25, 2+3x30, 2+3x35, 40, 40, 1+2x45, 50, 50, 52.5 rinnalle, ei ylös, 50 rinnalle, ei ylös

    2. 1 clean + 3 push press + 3 push jerk + 3 split jerk
      15, 15, 25, 30, 35, 35, 35, 35

    3. Shoulder press, puolileveä ote vuorotellen edestä ja takaa
      4x12x15kg

    4. Push up 3x12

  • Shoulder press Strength

    Puolileveä ote, vuorotellen edestä ja takaa
    4x12

  • Sprint, sprint, sprint Workout

    Skill: 20 minutes of handstand practice. WOD: “Sprint, Sprint, Sprint” 21 Calorie row 15 Burpee box jump M/F 24in./20(intermediate) Burpee step-up 24in./20(novice) 9 Cleans M/F 135#/95(intermediate) 95#/65(novice) 15 Burpee box jump 21 Calorie row (Workout courtesy of Festivus Games)

  • Dead lift, run, dead lift Workout

    Skill: Sumo Deadlift High Pull WOD: 15 Deadlifts M/F 225#/135 (intermediate) 135#/95 (novice) 800m run 15 Deadlifts (WOD courtesy of Festivus Games)

  • Chest Workout

    Bench/Chins
    Bench/Leg raises
    Fly
    Pullover
    Dips