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

  • Single leg deadlifts 4x6 Strength

    Single leg deadlifts 4x6 each leg, with barbell.

  • Hill Intervals Workout

    Tabata up the hill:
    20 seconds sprint, 10 seconds walk back down the hill until you get to the top (about 700m) - took me approximately 4:17 to get to the top.

    Jog back down the hill

    Partner Sprints:
    Sprint up the hill (to the tree, maybe 75M?) and back down the hill, rest while your partner does the same X 3
    Run backwards up the hill (again, to the tree) and run forward down the hill, rest while your partner does the same X 3

  • The Other Lynn Workout

    20 Min AMRAP

    25 squats
    20 push ups
    15 box jumps - 24"
    10 burpees
    5 pull ups

  • The Hills Workout

    Long hill tabata run - sprint 20 seconds uphill and jog 10 seconds back downhill. Finished when you're at the top of the hill.

    3 40 yard sprints uphill, jog back
    3 40 yard backward sprints uphill, jog back
    Rest while your partner runs

    Long hill jog/cool down

  • Strength Strength

    3-3-3-3-3-3-3-3 of:
    BB Back Squats
    3 @ 9 RPE
    80% 1RM 3 reps
    85% 1RM 3 reps
    85-90% 1RM 3 reps
    80% of 3 @ 9 RPE 3-3-3-3-3 reps (31X1 tempo)

  • Sock hop Team of 3-2R Workout

    100 cal ROW
    100 Box jumps 30 inch
    100 Power cleans R1 60kg, R2 50 kg
    100 barbell facing burpees

  • Squatting Grasshopper Workout

    10 Front Squats, 1 Grasshopper
    9 Front Squats, 2 Grasshopper
    ...
    1 Front Squat, 10 Grasshopper

    155lbs/95lbs on Front Squat

  • Gymnastics + weightlifting + conditioning Strength

    150 min
    Warm up EMOM14 + 6 min mob.
    1.Gymnastics
    A. RMU Practice
    - Drills: RS, TWB, HTR
    - MU 7 x 1
    - MU assisted 3 3 2 2
    - Total of 17 MU

    2.WL
    A. Every 20 s. for 10 minutes:
    Power Clean and Jerk @ 4 RM Power clean weight - 55 kg
    - Harjoitellaan raskaiden ykkösten tekemistä ”jätkäntyöntönä”, eli työntö suoraan rinnallevedon vastaanotosta

    3.Conditoning
    A. HS Walk practice for 10 min

    B. Every minute on the minute for 12 minutes:
    Even: 14-18 Wall balls @ 14 lbs - 14
    Odd: Unbroken HS Walk
    - 2.2, 0, 1.4, 1.8, 3.1, 2.8 m.

    4.Accessory
    4) 4 x 6-10 False Grip Foot Elevated Ring Rows - 8 7 7 6
    B) 4 x 6-10 Stationary Dips - 8 6 6 7
    C) 4 x 8 Supinated Lateral DB Raises - 1.5 kg
    - Alternate movements, rest 90 s. between-

  • 2 RM Split Jerk Workout

    find your 2 rm

    1st set: 135
    2nd set: 155
    3rd set: 165
    4th set: 185

  • CFFB + a farmer carry Workout

    Bench
    5X 155(75%1rm)
    3X 185 (85%)
    2X 205 (95%)
    1X 215( 1rm)
    Thats a new PR for me on bench!

    Strict Dips
    3X15 (1 min rest)

    Chin Ups
    3X15 (1 min rest)
    I couldn't make it through the last set, I only did 4, and all of those probably would have been no reps if someone was watching.

    Farmer Carry
    45# ea hand, .25mi AFAP- 4:00