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

  • 2 Rep C&J Workout

    There is no description for this WOD as it is stat.

  • Pony's 30's Workout

    30 min amrap
    30 cal row
    30 pull up
    30 wall ball
    30 power clean 60 kg
    30 box jump
    30 t2b
    30 double unders

  • Burgener Workout

    Conditioning & AMRAP

    Conditioning:
    1 Round of FGB (Push Press, Power Clean, Box Jump, Wall Ball)

    Rest 4 min

    AMRAP 6 (15 mins)
    10 Wall Balls
    15 Sit-ups
    10 KB Swings

    Rest 5 minutes

    20 Pistol Squats (Each leg)
    20 HSPU

  • Engrenage Workout

    23min amrap

    35 ring dips
    15 squat snatches 50/70kg

    Every 4 minutes 20/25cal row

  • TTP Test week Workout

    90 min

    CONDITIONING / SPORT (SKILL)
    1.Conditioning
    This test is best performed at a track. If you do not have access to a track, you can map out a 3 km run outside the gym or elsewhere. Just make sure it is a run that you can repeat for an eventual re-test.

    Warming up for 3km run
    A. Lunge Flow
    B. Easy 400m jog around the track (nose breathing only if possible)
    C. Alternate 15 seconds run fast, 30 seconds run slow.
    60% fast / 70% fast / 80% fast / 85+% fast

    Main set (test)
    Done outside @Viitaniemi
    A. 3 km run for time
    Result: 14.08, 4.42 min/km

    2.Skill
    A. Handstand walk – 30 m (100 ft) walk for time
    Time cap. 3 minutes
    Result: 0 m

    B. Pistols, alternating – 50 repetitions for time
    Time cap. 3 minutes
    Result: 2.26

    C. Push ups – max unbroken repetitions
    Result: 27 reps

  • Thruster/Run Workout

    For time:
    135 pound Thruster, 15 reps
    Run 200 meters
    95 pound Thruster, 20 reps
    Run 400 meters
    65 pound Thruster, 30 reps
    Run 800 meters

    Modified to:

    15 reps - 45# thrust
    200m run
    20 reps - 45# thrust
    400m run
    30 reps - 25# thrust
    800m run

  • Front squat 8 RM Strength

    Front squat 8 RM

  • 10-15-20 Workout

    10 Burpees
    15 KB Swings
    20 Double-Unders
    Rest 1 Minute
    5 Rounds

  • B. Conditioning Workout

    AMRAP 12
    3-6-9- etc..
    Burpee Box Jump Over
    C2B

  • Bench Press 5-5-4-3-3 Strength

    Bench press
    1. 5 reps @60%
    2. 5 reps @65-70%
    3. 4 reps @80%
    4. 3 reps @85%
    5. 3 reps @90%