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

  • WOD Workout

    Location: Wofford Benjo
    Uniform: Winter APFU and a water source
    Upon arrival NLT 0545, cadets will grab foam rollers or bands to conduct personal stretching before first formation in their assigned platoons.
    First formation NLT 0600

    Warm up

    200 meter jog
    10 arm circles forward
    10 arm circles backward
    7 inch worms
    Arm overhead L & R stretch

    Workout
    5 Rounds for time
    15 hand release pushups
    200 meter run
    15 ground to overhead
    10 v ups
    200 meter run
    15 burpees
    1 min rest
     
    Accessory Work
    45 sec side plank hold rest 15 secs
    switch sides
    45 sec side plank hold rest 15 secs
    60 sec Plank Hold into 10 Knee to Elbow
    15 Superman
    90 sec Plank Hold into 20 knee to Elbow
    20 Superman

    Cool Down
    Cadet lead PRT

  • Tuesday Warm up Workout

    Warm Up
    CrossOver Symmetry Activation or 30-40 band pull aparts from different ankles
    then
    3 rounds of
    1:00 ski (add speed each round)
    50 single unders
    5 inch worm with push up
    10 scap pull ups +5 kip to swings + 5 kip knee raises
    3-5 burpee pull ups
    :30 HS Hold

  • IAMCHALLENGE 2023 - MEN - #23 Workout

    Shoulder/Arm
    Warm Up
    Crossover Symmetry Protocol
    Superset1
    4 Sets
    A1., Shoulder Press
    10 (Same weight all sets)
    A2., Bent over Rear delt raise
    12
    Superset 2
    4 Sets
    B1., Single Arm Dumbbell Press
    12/12
    B2., Plate front raise
    12
    Triset
    4 Sets with dumbbells
    C1., Biceps Curls 1 minutes
    C2., Lateral Raise 1 minutes
    C3., Triceps Extension w band 1 minutes
    1 minutes rest

  • Päivän treeni 9.11 Workout

    LÄMMITTELY
    3 kierrosta 30s./10s.
    • Kyykky pumppailu
    • Käsien nosto seinällä
    • Farmarikävely
    • Kyykky kävely kumpparin kanssa
    • Soutu kumpparilla

    KESTÄVYYS
    Amrap 34

    00:00-10:00
    12 Sivukyykky levypainolla
    12 (6+6) Pallon heitto seinään kylki edellä
    2 x rappuskävely kp

    Lepo 2min

    12:00-22:00
    12 (6+6) Tuulimylly
    12 Sumo mave kk
    12 Rengassoutu

    Lepo 2min

    24:00-34:00
    12 Etuheilautus
    12 Push press
    12 Pull over kumpparilla

  • Conditioning Workout

    In 6 mins x 4 sets / rest 2 mins btw sets
    200 m run
    20 plate G2OH @15/10kg
    20 box jump
    20 T2b
    Remaining time amrap wallball@9/6kg

  • FUNCTIONAL 7.7.2021 Workout

    AMRAP 15
    10 Ground to overhead (with a plate)
    20 steps overhead walking lunges
    300m run

  • For quality! Workout

    Rounds
    10reps, 7reps, 5reps, 3reps

    Squat snatch
    Power clean
    Push jerk
    Hang clean + split jerk

  • Ayh Workout

    Amrap

  • 8000m RUN Workout

    In 1h

  • Woima Home Workout

    AMRAP 15:
    10 Squat Jumps
    15 Burpee to Target
    20 Squat Jumps
    15 Burpee to Target
    30 Squat Jumps
    15 Burpee to Target

    ...
    Add 10 Squat Jumps every round