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

  • Assault Bike, Chest to bar and kettlebell swings Workout

    AMRAP 16

  • Henkeli 110919, part 2 Workout

    Row 5x1000/2min rest

    Vauhti saa olla aika lähellä 500m vetoja mitä oot tehny, kokeile! Ei ole tarkoitus olla all out-treeni

  • Alternative B.3 Strength

    Snatch grip DL with straps:

    • 3x4 (use 90-120%)

  • 31 Hero's Workout

    31 Min Partner AMRAP

    While 1 partner runs 400m with a 25/45# plate, the other partner does the following:

    8 Thrusters 155/65lbs

    6 rope climbs or 15 pull-ups

    11 Box Jumps 30/24 inches

    When the runner finishes run, they take over where their partner was in the AMRAP, that person then runs a 400m run and it cycles until 31 minutes is up.

    SMFK was my partner, and I couldn't have asked for a better one. She modified and I Rx'd and we ended up with 3 and 2/3 Rds. AWESOME job Shelly.

    This was for an incredible cause. I can't thank our military men and women enough. You people are AWESOME.

  • 31 Heroes Workout

    31 Minute Partner/Team AMRAP

    Partner 1-
    8 Thursters (155 LBs/105 LBs)*
    6 15’ Rope Climbs
    11 30” Box Jumps

    Partner 2-
    Run 400 meters with a sandbag (45 LBs/25 LBs)

    When partner 2 returns from the run, s/he picks up the exercises where partner 1 leaves off, who then heads out on the run.

    Results-
    If my personal numbers are correct, I did four 400 meter runs plus 18 thrusters plus 30 box jumps plus 10 rope climbs. I believe as a group we broke four rounds (four rounds plus two thrusters) but will check with Alan on the actual number(s).

    *Unfortunately, I am not yet strong enough to do a 155 LBs thruster. I tried. Plenty :). With that fail under my belt, I spent a bit of time thrusting various weights before we got going and ended up modifying the weight to 125 LBs.

  • 5rds of fun Workout

    5rds
    40 double unders
    10 C&J (135#)
    5 HSPU
    10 tire flips

  • Run Workout

    3,6 km with Mike and the dogs
    Completed the run with
    30 kb one arm press up (12 kg)
    60 weighted sit ups (5 kg)
    60 push ups

  • Tiistai Wod Workout

    E1,5MOM 10 (15min)
    5x Power Clean

    For Time:
    14-12-10-8-6-4
    Strict Pullup
    DB Shoulder press
    V-Up

    Tc: 20min

  • Running intervals Workout

    60 min
    Warm up for 25 min
    1.Running intervals:
    1000m @ 245 s. pace - 244 s.
    - Rest 3-4 min
    3x800m @ 195-192-190 s. pace - 194 191 188 s.
    - 300 m walk rest between efforts

  • Bench pyramid Strength

    Add/remove weight as necessary.