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

  • extra credit Workout

    For time of
    2 k row

  • 13.03.2022 Team WOD Workout

    For Time:
    3R:
    60 Barbell Walking Lunges (40/25kg)
    60 Pull Ups
    into...
    3R:
    60 Barbell Deadlift (40/25kg)
    60 Down-Ups
    into...
    3R:
    60 Push Press (40/25kg)
    60 Tuck Ups
    (1W/2R)
    time cap 45 min

  • DAVIDE & SIMONE #LA057 PROG. WEEK 5 Workout

    CHEST

    6 RND
    Rest 1-3 ' tra i set
    1 Incline Dumbbell Chest Press 5-8 PESO: PESANTE

    BENCH PRESS:
    Rest 1-3 ' tra i set
    8-6-4-2-4-6-8

    5 RND
    Rest 1-3 ' tra i set
    1 Incline Dumbbell Chest Fly 5-8 PESO: PESANTE
    2 Equalizer Chest Fly Pushup
    with Alternating Lateral Step 10 PESO: Bodyweight

    5RND
    PUSH-UP SU DB O SUPPORTO MAX REP

    4RND

    Pullover double DB 10rep PESO: MEDIO

  • IAMCHALLENGE 2023 - MEN - #21 Workout

    Bonus Cardio Party

    Zone2 Cardio - 10 sets
    3:00 Bike
    1:00 Burpee
    1:00 Situps
    1:00 Lunges

  • 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

  • Torstai 31.3. Workout

    3 Rounds
    6x 5min (30 min)
    A)

    Row 50/40cal

    Me Up down box step up

    B)

    40m+40m Single arm farmers walk
    10 Swing @ light

    10 lunge
    80m Sled (light)

    Rpe 3-4

  • Kettlebell Workout

    Emom 12’

    Min 1: 10 x Dead Swing
    Min 2: 12 x Russian Swing
    Min 3: 10 x Goblet Clean
    Min 4: 6/6 x Dead Clean

    Rest: 2 min

    Emom 12’

    Min 1: 6/6 x Push Press
    Min 2: 10 x Goblet Squat
    Min 3: 20/20 m Bottoms Up Farmers Carry @8/12
    Min 4: 20 KB Sit-Up Reach

    @24/16

  • Muscle up mayhem Workout

    21-15-9
    Deadlifts 70kg
    Burpee pull up

    Rest 3 min

    15-12-9
    Deadlifts 100kg
    Burpee bar mu

  • 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

  • Seven Workout

    ”Seven”

    seven rounds of:

    7 hspu
    7 thrusters 60/42,5kg
    7 knees to elbows
    7 deadlifts 110/75kg
    7 burpees
    7 kb swings 32/24kg
    7 pull ups