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

  • Nicole Workout

    “Nicole”

    400m Run

    Max reps of pull ups (MOD: Jumping Pull ups)

    Begin next 400m run after you drop from pull up bar

    20min AMRAP

    6 rounds: 15, 12, 15, 15, 15, 15

  • 15.11.2017 Paula Workout

    Raakarive + työntö + samaan vauhtiin (vastapalloon työntö)
    6x1+1+1@60-70% (työnnöstä)

  • Push Jerk/Split Jerk Complex 1RM Workout

    75-95-115-135-145

  • 2.11.2017 Workout

    Lepopäivän hommia.

    Jos vielä tuntuu väsymistä Karsinnan ekarykäsystä niin huomennakin voi huilata, tekee huoltavia.

  • Nicole Workout

    “Nicole”

    400m Run

    Max reps of pull ups

    Begin next 400m run after you drop from pull up bar

    20min AMRAP - completed 7 rounds for 60 pullups, will call this a PR dont remember/have recorded the last time i did this WOD.

    Hate running and pullups, so this was a great wod for me to work on both

    and then did the squat challenge 195#, yup still sucks...

  • Strength to Bodyweight Ratio Workout

    DEADLIFT:
    3-3-3-3-3
    *Note we aren't looking for a one rep max. You're looking to build up to a heavy triple.
    310 sumo dead lift
    Workout: 3 rounds of:
    10 X deadlifts at bodyweight
    25 x Push Presses at 50% bodyweight - you can use barbell or double kb to achieve proper loading.

    Watch video to get you fired up to DEADLIFT! Don't forget to get your ass signed up for the Gauntlet!

  • Strength to Bodyweight Ratio Workout

    DEADLIFT:
    3-3-3-3-3
    *Note we aren't looking for a one rep max. You're looking to build up to a heavy triple.
    310 sumo dead lift
    Workout: 3 rounds of:
    10 X deadlifts at bodyweight
    25 x Push Presses at 50% bodyweight - you can use barbell or double kb to achieve proper loading.

    Watch video to get you fired up to DEADLIFT! Don't forget to get your ass signed up for the Gauntlet!

  • Werewolf Killer! Workout

    Lantern Run (1 mile)
    15 Burpee Pullups
    Legion Run (1/2 mile)
    30 Burpee Pullups
    Stoplight Run (1/4 mile)
    45 Burpee Pullups

  • Delight Workout

    Pre-Wod:
    Bench Press 5-5-3-3-1-1
    5-85#
    5-95#
    3-105#
    3-105#
    1-115#
    1-120#

    WOD:
    6 Minute AMRAP
    -10 Wall Ball Shot (#14)
    -10 Ring (assisted with small blue band)
    6 Minute AMRAP
    -10 Box Jump (18")
    -10 T2B

  • 120516 WOD Workout

    MAX 10 MINUTE OF SNATCHES JUST THE BAR