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

  • Adventure Saturday Workout

    Find a Friend and Find an Adventure!
    Saturdays are good for hiking, biking, kayaking, have fun outdoors.
    Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
    Have a safe and fun Saturday!

    You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

  • Overhead squat 3-2-2-2-1-1-1-1-1 Strength

    Overhead squat 3-2-2-2-1-1-1-1-1

  • Bench press 5 x8 Strength

    Bench press 5 x8

  • 11/30/20 Workout

    3rds
    20 jax
    20 single leg deadlift
    20 arm circles
    20 mountain climbers

    Body weight strength(10)

    On the minute (5)
    Push ups 2 secs up-2 sec down x4- complete 4 reps every minute for 5 minutes.

    On the minute(5)
    Squats-3 sec down-2 sec hold-3 sec up-2 sec hold x4- complete 4 reps every minute for 5 minutes.

    WRK(18)
    WRK 1:30 REST :30 x9
    3 upright row, ring row, or pull up
    6 dumbbell shoulder to overhead
    9 leg raises
    12 dumbbell hop overs

    Finisher
    50 slow bicycles
    1:00 butterfly stretch

  • Pause Ohs Strength

    5 sets
    Ohs with 10s pause at bottom
    % from 1RM snatch

    1. 70%
    2. 75% 3-5. Build to heavy

  • You go i go Workout

    3 rounds with partner for Time

    200m Row
    10 Thrusters

  • 20 min bike Workout

    as many meters as possible

  • 11/25/20 Workout

    Warm up(10)
    3rds
    10 plyo
    10 knee grab
    10 side lunge
    10 heel grab

    WRK(12)
    Complete as many rounds as possible in 12:00 mins
    12 squats
    8 v-ups
    4 shuttle drops (5 yard suicide plus body builder)

    Finisher
    50 knee tap crunch
    1:00 pigeon stretch

  • Poliisikoulun penkki Strength

    E2min x4
    Benchpress x 65kg

  • ACTIVE RECOVERY Workout

    For Quality

    500m Row
    1000m Assault Bike

    Rest 120 seconds

    400m Row
    800m Assault Bike

    Rest 90 seconds

    300m Row
    600m Assault Bike

    Rest 60 seconds

    200m Row
    400m Assault Bike

    Rest 30 seconds

    100m Row
    200m Assault Bike

    Rest 2:00 minutes and **repeat**

    STRENGTH

    Every 2:30 minutes x 4

    Good Mornings: 10 reps

    Start with empty barbell and increase. Fourth round should be a little challenging.