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

  • Engine program test 1 part 2 Workout

    max cal assault bike

  • Conditioning Workout

    For time
    30-25-20-15-10-5
    Box jump over @60/50cm
    T2b
    5-10-15-20-25-30
    DB snatch alt. 22,5/15kg
    Wall ball @9/6kg
    Timecap : 40 mins

  • Row intervals 8 X 500 m Workout

    Soutu 8 X 500 m. 1.41-1.44/500m, 2 min rest.

  • HERO WOD Workout

    Location: Wofford Benjo
    Time: NLT 0545
    Uniform: summer APFU and a water source
    Upon arrival NLT 0545, cadets will grab foam rollers or bands to conduct personal stretching before first formation in their assigned platoons.
    First formation NLT 0600

    Dynamic Warm-Up:
    Workout: “Devil of Ramadi”
    following is done with a mentor group
    4 rounds for time:
    8 man makers / plank hold
    20 dumbbell deadlifts / wall sit
    24 single-arm dumbbell thrusters (12 each side) / scissor kicks

    cash out cumulate 50 burpees as a team

    This workout honors Chris Kyle. Time Magazine commemorated him with this, “To his enemies, he was the “Devil of Ramadi,” an unseen terror who harried insurgents with his rifle during Operation Iraqi Freedom, often from an impossible remove. He served four tours of duty. He was credited with some 160 confirmed kills and was awarded two Purple Hearts. He played a role in every major engagement in the Iraq war. To the 18,000 folks of Midlothian, Texas, a blue-collar town just south of Dallas, Navy SEAL sniper Chris Kyle, 38, was invincible, revered, a local boy, a hero who’d seen and done things they couldn’t imagine, and who then came back home to live with them again and to watch his children grow.”

    Accessory Work
    4 sets of:
    20 sec. 6-inch holds
    10 sec. rest
    20 sec. Superman hold
    10 sec. rest

    Cool Down:
    PRT

  • 3x2 Clean Strength

    Heavy

  • Painonnosto Strength

    1+1+1
    Squat snatch

  • Koh Samui day1 Strength

    Every 90 sec 6 squat
    6 rounds

  • Koh Samui day1 metcon Workout

    2 rounds
    25 pullups
    50 pushups
    100 air squats
    800 m run

    30 min time cap

  • Box jump&thurster Workout

    16 min AMRAP
    Buy in 1 000 m row
    Box jump x 8
    Thruster x 8

  • Ski erg & kp-tempaus tabata Workout

    Tabata: 8x 20s/10s
    Ski erg & käsipainotempaus