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

  • recovery week Workout

    “franklin hill 1,2,3”

    3 rounds for total overall time:
    short - from 1st to 2nd light (left)
    medium - from 1st to 3rd light (right)
    long - from 1st to 4th light (left)
    all intervals on the 3:00

    ran all, no sprint (except final long one)
    :13, :23, :35
    :13, :23, :35
    :13, :23, :24

  • COOL DOWN Workout

    5min bike/row/run

    30sec Active/Passive Hang video
    Lunge Flow 2.0 video

  • recovery week Workout

    a) emom 12:
    O: 8 alt db snatches, 35#
    E: 4 db squat cleans, 35#

    B) Hollow/Arch Drill :15-:30-:45-:30-:15
    Hollow rocks - contralaterals
    Arch rocks

    C) 5 rounds on 3:00:
    12 strict c2b chin ups
    250m row
    6 burpees
    2:10 (unassisted), 2:10 (med), 2:10 (med), 2:07 (med+mini), 2:09 (med+mini)

  • practice Workout

    a) emom 10
    o: 5 db clusters, 40#
    e: max effort pu - 40, 6, 13, 20

    B) 3x3 fs (+2-5)
    220#

    C) amrap 8
    250m Row
    15 t2b
    4+140m

  • Ninjat 14-16v WOD Strength

    Clean & Jerk Ladder

    Joka alkava 1,5min

    Setit 1-3
    1 rive + 3 etukyykkyä + 1 saksityöntö, 70 %

    Setit 4-6
    1 rive + 2 etukyykkyä + 1 saksityöntö 80 %

    Setit 7-9
    1 rive + 1 etukyykky + 1 saksityöntö 85 %

    Setit 10-12
    1 rive + saksityöntö 90-100 %

  • Speed Workout

    Pre-WOD:
    1 X 20 Back Squats (+5% )

    WOD - For Time:
    -1000 meter Row
    ----30 Pull Ups
    ----50 Wall Ball Shots (#20/14)

    Post:
    1 X Max Plank Hold

    Optional Post:
    5, 4, 3, 2, 1
    -Deficit HSPU
    -Triple Unders

  • Jump Workout

    Pre-WOD
    5X5 Bench Press

    WOD - 10 Minute AMRAP:
    -20 Double Unders (mod: 5 Box Jump Overs)
    -10 Burpees

    Post :
    -50 GHD Sit Ups
    -work on muscle ups, rope climbs, etc.

  • Deadlift 11rm Strength

    A: Snatch 5x1@90-100%
    B: Deadlift amrap @75%
    C: Front squat 5x@75% 3x@85% 1x@95%
    D: Nordic hamstring curls 5x5
    E: Drop set leg extensions 3x10

  • Air Force WOD Workout

    Pre-WOD:
    5X -2 Front Squats
    --- -1 Jerk

    WOD - For Time/ 20 Minute Cap

    (4 Burpees at the start of each minute)
    -20 Thrusters (#95/65)
    -20 Sumo Dead Lift High Pulls
    -20 Push Jerks
    -20 Over Head Squats
    -20 Front Squats

  • Gymnastic Workout

    • 4 Sets of:
    Two-Arm KB Russian Twist 20 reps unbroken alternate
    (Seleziona un carico con cui lavorare bene ma in modo impegnativo)
    Rest as need each sets