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

  • Your choice Workout

    15 min amrap:

    12 power clean 50/35kg
    30 du / 60 su / 15 box overs
    12 wallball 10/6kg / single arm db thruster 20/15kg
    30 du / 60 su /15 box overs

  • Baseline Assessment Workout

    500 Row
    40 Squats
    30 Situps
    20 Pushups
    10 Pullups

  • WOD Workout

    12 min AMRAP

    15 Wall ball
    12 Ring row
    9 T2B

  • 173 Hike Workout

    2.7 miles up 173 to the first bridge and back.

    5.4 Miles Total
    Elevation Gain/Loss: 1070

  • Misfit training: 3 sets of 5-10 super strict ring dips Workout

    Get them high enough so that you can point your toes down, hold the hollow body position throughout your reps. Keep them slow and controlled. Make sure you can stay at the same number for all three sets. You will have to cut the first set shorter than you think.

  • Row and Bench Press Workout

    In a team of two, with one athlete working at any one time, for time:

    Athlete 1:
    Row 500 metres
    60/40 kg Bench press, 10 reps

    Athlete 2 repeats, while athlete 1 rests. Then athlete 1:
    Row 1000 metres
    60/40 kg Bench press, 15 reps

    Athlete 2 repeats, while athlete 1 rests. Then athlete 1:
    Row 1500 metres
    60/40 kg Bench press, 20 reps
    Athlete 2 repeats.

  • COLLIN Workout

    SIX ROUNDS FOR TIME:

    400m w/Sand Bag 50/35 (23/16)
    12 Push Press 115/80 (52/36)
    12 Box Jumps 24"
    12 SDHP 95/65 (43/30)

  • 25.9.2017 Ma Jatkoryhmä Bench Max Effort Workout

    Hangbar penkki, 1-2 vihreetä kumpparia / puoli, max3
    Etunojapunnerrukset @ football bar 100 toistoa (vaihtele otetta)
    Pystysoutu käsipainoilla 100 toistoa

  • CLEAN / HANDSTAND WORK Workout

    THURSDAY 1st March 2018

    CLEAN | HANDSTAND WORK

    MID-HANG CLEAN

    1-1-1-1-1

    Warm up and work up to a heavy single for the day.

    Post loads to comments.

    HANDSTAND WALKING

    Choose one of the following scaling options, and spend 12 minutes developing your hand balancing:

    A) Hand Walking (free or 2′ from wall)
    C)Wall Inverted Hip Shifts with Hand Release (from a wall walk or kick up)
    C) Box Piked Hip Shifts with Hand Release
    D) Floor Piked Hip Shifts with Hand Release

    Rest as needed between sets.

    Post work to comments.

  • 2nd January 2018 Workout

    EMOM

    for 12min

    Odd: 4 Hang Squat Snatch
    EVEN: toes to bar*

    • pick a number for the toes to bar that you can consistently perform throughout the 6 rounds
    • pick a weight for your hang squat snatch which would allow for 1-2 more repetitions to be performed after the 4th

    WOD

    5 RFT

    5 Back Squat 100/70kg
    10 Burpee Box Overs 24/20'