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

  • Wing Smoker Workout

    Strict Ring Dips & Strict Pull Ups 
    5-5-5-5
    + Did all pull ups with 26lb KB and dips after a muscle up

    ME: 9 minute AMRAP

    5 pullup-t2b (k2e)
    6 ring dips
    7 hand-release pushups

    5 rounds

  • Chasing the Weekend Workout

    For time:
    (20 minute cap)

    400 m run
    50 hang cleans (115/75)
    50 front squats
    400 m run
    (Started with #75, did 23 of them. Still quite sore from Tuesday. Dropped to #65 to complete the WOD.)

    Post WOD:
    2 x 1 minute weighted plank (45/25)

  • Running man with abs Workout

    40 minutes @ Elliptical - intensity 8 (3.5 miles)

    1 ab set from 'BootCamp' work out app
    30 sec each of
    -windshield wipers
    -left and right side plank
    -plank
    -plank in and out
    -supermans
    -crunches
    -reverse crunches

  • Aerobic conditioning Workout

    EMOM 48

    Work 40s / Transition 20s

    1) Burpee
    2) Walking front rack lunges w/ DB/KB
    3) 1 min row/bike/ski
    4) 4+4 HSPU (strict+kip)
    5) 20 abmat sit-ups
    6) Rest

  • Fran Workout

    21-15-9
    Thrusters (95/80/65)
    Pullups

  • 7-11 Workout

    Overhead Squat and HSPU
    5-5-5-5 65 75 85 95 115(Twice)

    ME:

    7 OHS (75)
    11 burpees
    Gate sprint

    5 rounds

  • Kardio Killer Workout

    400m run
    Jumping Jacks, 50 reps
    400m run
    Jump Squats, 15 reps
    400m run
    Lunges, 20 reps (10 each leg)
    400m run
    Burpees, 10 reps

  • Hiking Workout

    Hiking - put vertical & distance

  • PTG 7.1. klo 10 & 11 Workout

    LÄMMITTELY
    2 x 40s./20s.
    1. Eteentaivutus + kierrot
    2. Pystypunnerrus seinällä
    3. Rullan kanssa käsien työntö ylös
    4. Kepin vienti niskan taakse + kyykky
    5. Nelinkontin jalan pyöräytys aukikiertoon + lantion työntö taakse
    6. Skorpioni

    VOIMA
    3 x 10 Takakyykky
    3 x 10 Pystypunnerrus

    CIRCUIT
    2-3 x 30s./15s.
    1. Lankussa kuula edestä-taakse
    2. Stepperille/boksille nousu
    3. Hiihto ergo
    4. Vuorikiipeilijä

  • Heavy Games Grace Workout

    "Games Grace" For time:
    30 Squat Clean and Jerks @ 185#
    (9:58)