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

  • Superkids 10-13v WOD Workout

    Tempaus EMOM 12

    Joka alkava min 1 x tempaus riipusta kyykkyyn

  • Endurance Workout

    72 Min of:
    Run 12’
    Row 12’
    Assault Bike 12’
    Run 12’
    Row 12’
    Assault Bike 12’
    @ 60-70% MHR

  • AccessoryWOD Workout

    3-4 sets for quality:
    Pick one dumbbell or Kettlebell to use for all movements
    20 Single Arm DB Overhead Squat (10 reps per arm)
    10 Single Arm DB Shoulder to over head (5 reps per arm)
    20 Alternating Goblet Cossack Squat
    10 Single Arm Ring rows (5 reps per arm)

  • Superkids 7-9v WOD Workout

    Aikaa vastaan
    15-12-9
    Boxin yli hyppy
    Käsipainopystypunnerrus

  • Superkids 10-13 ja Ninjat 14-16 v Taito Strength

    5 x 5 hang power clean, AHAP

  • Superkids 10-13 v WOD Workout

    8 min AMRAP

    5 Devil's presses
    5 pull ups

  • Long Interval Workout

    Choose ONE of the following sports

    Swim Repeat 250m, recover 2:30 until form/pace deteriorates

    Bike Repeat 1.5M, recover 2:30 until form/pace deteriorates

    Run Repeat 1000m, recover 2:30 until form/pace deteriorates

    Row Repeat 1200m, recover 2:30 until form/pace deteriorates

  • The Kaiada Workout

    Day 1
    Warm up:
    - Full body static stretching
    - Dynamic stretching
    - 50 USMC crutches
    - 8 Pull ups
    - 15 minute run at 30-40% effort

    Workout:
    - 3 Mile Tempo Run
    - Mile 1 50% effort
    - Mile 2 60-70% effort
    - Mile 3 80% effort
    - Last 100 yards should be ran at 90% effort

    Cool Down:
    - Quarter mile walk
    - Cold shower

    Why the name?
    Legend has it that when a child was born in Sparta a physician would conduct a thorough inspection of the newborn. Obsessed with creating the perfect soldiers, children who were deemed unfit for Spartan society due to deformity were carried into the mountains and thrown into a pit known as the "Kaiada."

    Today you begin your journey. The tempo run allows one to remain oblivious to time, yet completely focused on one's effort. Instead of time dictating your workout, you are in control. This control is displayed as you gradually increase effort you devote to this workout. Starting off at half speed and gradually increasing in effort will teach you the discipline of being able to control your pace and push yourself the extra mile. Running is as much a mental challenge as it is physical.

    So reflect on your run today. Are you demonstrating self control; or starting off to fast? Are you truly unable to increase your effort; or do you simply not feel like it? If your mind wills it and you can honestly say that you did the workout to the best of your ability, you have survived the Kaiada.

  • The Pankatias Workout

    Day 2
    Warm up
    - 100 jumps using jump rope
    - Full Body Stretching
    - 50 USMC crutches
    - 10 pull ups

    Work out
    - Shadow Boxing (3 minutes)
    - 1 minute walking rest
    - Heavy Bag Striking (5 minutes)
    - 1 minute walking rest
    - 30-30-30 heavy-bag drill (3X)
    - 30 seconds of moderate striking
    - 30 seconds of speed striking with high knees
    - 30 seconds of heavy striking
    -1 minute walking rest
    -Heavy Bag Striking (5 minutes)

    Cool down
    -100 jumps
    -10 minute jog

    Although Ancient Greek athleticism became a phenomena that allowed young men to become career athletes, the reason for such an emphasis on athleticism was to train soldiers for war. One of the more brutal games that were played was known as "Pankration." The object of the game was to beat your opponent as close to death as possible. Biting and eye gouging were prohibited, and killing your opponent would merit an automatic forfeit.

    This program will not train you to become a professional Pankatias, but it does recognize the importance of cross-training. Even ancient runners would spar and employ training methods used by Pankatiasts. By training on a heavybag you will be able to complete a respectable core, endurance, and cardio workout without the strain and impact associated with running. Plus its fun!

    Remember that this workout is meant to be used as a recovery workout. Every punch and kick you generate should stem from your core! Feel free to do an additional ab workout before the cool down as well.

  • The Taygetos Workout

    Day 3
    Warm up:
    - Full body static stretching
    - Dynamic stretching
    - 15 minute run at 30-40% effort

    Work Out:
    - (6) Hill repeats @ Kohala Retreat Center

    Cool down:
    - 5 minute walk
    - cold shower

    Why the name?
    - The Taygetos is the highest mountain range in Greece, and is said to have been the final destination of Greek criminals, traitors, and captives. Though being sent to the hill country was a major punishment, you have chosen to take on the hill as an opportunity for greatness.

    Strength is integral to become a skilled runner, and obtaining it entails that you will feel a burn. Remember to focus on your form and kill the hill!