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

  • Pre-14.2 Workout

    Mobility / Recovery In Preparation for 14.2

    • Stretching & Mobility Work
    • 3x1000M Rows For Time Note: Not all out sprint for time on rows, work up a good pace and get some good sweat going.

    4:05, 4:02, 3:58

  • Thrust Workout

    WOD:
    (Each Round Done As Quickly As Possible. Rest Between Rounds)

    -500 Meter Row / 20 Thrusters (#95/65)
    -400 Meter Row / 15 Thrusters (#115/75)
    -300 Meter Row / 10 Thrusters (#135/85)
    -200 Meter Row / 5 Thrusters (#155/95)
    -100 Meter Row / 1 Thruster (#185/115)

    Post WOD:
    Three Rounds of:
    -30 Weighted Sit Ups
    -1 Minute Plank

    Ouch!

  • Teinit 080426 Workout

    45min AMRAP
    200m Juoksu/Laite
    10+10 Gorillaveto
    200m Juoksu/Laite
    30 Abmat
    200m Juoksu/Laite
    10 RV+Työntö
    200m Juoksu/Laite
    10 Penkki
    200m Juoksu/Laite
    10+10 Hauiskääntö

    Juoksukengät jalkaan, jos haluat juosta ulkona 🏃‍♂️

  • Strength Strength

    • 3-…-3 of:
    BB Deadlifts 3RM

  • WOD 23.4 Workout

    5 sets of pull ups (more reps, heaviest possible)

  • Endurance Workout

    60 Min of:
    Assault Bike @ 60-70% MHR

  • Accessory wod Workout

    4-5 sets:
    2:00 Air Bike, increasing the pace every 30 seconds (60, 70, 80, 90% effort)
    20/20 Anti rotation deadbug

    2:00 Row, increasing the pace every 30 seconds (60, 70, 80, 90% effort)
    10/10 Side plank reach through + Leg lift. Spice it up by holding a 5# plate in your hand

  • WO 14.3 Workout

    Work up to heavyish complex with DB or KB
    3 hang clean
    3 push press
    3 push jerk
    (both sides)

  • Snatch balance Workout

    Snatch Balance
    5 Sets of 2

    • Set #1 - 50% of estimated 1RM OHS Based off feel, steadily climb in our remaining (4) sets.

  • Accessory wod Workout

    3-4 sets:
    10-12 GHD hip extensions @ 3113
    10/10 Anti-rotation deadbugs

    10/10 Side plank reach through + leg lift