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

  • 25→1cal: BikeErg / SkiErg Workout

    Aikaa vastaan:

    25-24-23...→...3-2-1cal

    Laitteet nollattava joka kierroksen jälkeen. (Total 650cal)

  • Askelkyykky 3 x 10 Strength

    Opetellaan askelkyykyn tekniikkaa
    Tehdään 3 sarjaa - 10 askelkyykkyä per jalka
    Lepää sarjojen välissä n. 1 min

  • Backsquat 5,4,3,5,4,3 Strength

    Backsquat wave 5,4,3,5,4,3 Every 1.5min for 6 rounds

  • Felt Great Workout

    4.21 mile run
    Pace 7:53 min mile

  • 5/3/1 Deadlift (Cycle 6 - Week 3) Workout

    Deadlift:
    5 x 365
    3 x 415
    1+ 460 (5 reps - new 5RM)

    Front Squats:
    5 x 190
    5 x 220
    5 x 250

  • Team Day! Workout

    Teams of 4
    Run to legion as a team, return to compound then...
    Only 2 working at a time, other teammates rest:
    200 KB Snatches (50 per individual - 25 each arm)
    300 situps (75 per individual)
    400 burpees (100 per individual)
    Run to Legion as a team

    • Partnered with Jill, Rue, and Kyle

  • Leg Jello Workout

    Strict Pullups (40lb weight vest - 53lb kb on foot)
    Weighted Pushups (worked up to 205lbs)
    5-4-3-2-1-2-3-4-5

    Whole lotta squatta
    20/10 x 8 of air squats
    repeat 4 rounds
    rest 2 minutes in between
    *advanced version is to hold squat in the bottom for the 10 seconds "rest"
    - Did the "advanced" version...

  • Fun & Games Workout

    For Time:
    21-15-9
    Box Jump (18 and 20 inch boxes)
    200 Meter Run

    21-15-9
    Wall Ball Shot (14#, 6#)
    Sit Up w/ Wall Ball

    21-15-9
    T2B
    200 Meter Run

  • Amanda & Prowler Challenge Workout

    "Amanda"
    9-7-5
    Muscle Up
    Squat Snatch

    Didn't finish the workout with a 30 min cut off. The muscle ups really kicked my butt, but the squat snatches were surprisingly smooth.

    Post WOD
    "Prowler Challenge"

    2:02 New PR

  • Jag 28 Workout

    “Jag 28″

    Run 800m

    28 KBS 2/1.5p @1.5p

    28 Strict Pull ups @kipping

    28 KB Clean & Jerk 2/1.5p @18kg

    28 Strict Pull ups @kipping

    Run 800m

    Messed up on this with order and I thought it was 28 c&j each arm so I did some extra.