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

  • 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

  • accessory wod Workout

    3 sets for quality:
    10/arm landmine row

    10/arm landmine press

    20 Alternating Single Leg Cross-body Toes to bar. Touch the bar outside the opposite hand.

  • Henkeli 110919, part 1 Workout

    warm up: 10 min rowing with ascending pace + shoulder mobility/activation

    OTM10
    1) 5+5 db split snatch (games lajin liike), play with the new movement!
    2) 2) max DU (leave at least 20second rest in the end of the minute)

    Mark your split snatch weight

  • accessory wod Workout

    4 sets for quality:
    10 Dumbbell deadlifts (both heads of the dumbbell touch the ground)
    10 Dumbbell Front squats
    10 Dumbbell push press
    10 lateral burpees over both dumbbells
    You pick the weight, use the same weight for all movements. 50/35 has historically been the RX weight for dumbbells. See 18.0 burpee standards for the lateral burpees over dumbbells standard

    Rest as needed between sets.

  • Endurance Class Workout

    20 minute AMRAP
    200 m Run
    Air squats
    Round 1 =10 squats, then ADD 10 reps each round after; so10 then 20,30,40, and so on

    Rest 2 minutes

    Then 3 minute AMRAP
    Burpees
    If you are not scaling, take this AMRAP to practice the new standard for the burpee, and proper pacing and breathing control.
    After chest goes to floor, Jump back up with both feet at the same time- no stepping up.

    *1 score- total rounds plus total reps. 200 m run counts as 2 reps.

  • cardio Workout

    Easy aerobic work for 60-90 min:
    Run 10 min
    AB 10 min
    Row 10min

  • strength + metcon Workout

    DL:
    1x20
    3x10
    Rest 3min btw sets. No belt, no bouncing. Add weight from last week.

    9min amrap:
    7 dual kettlebell c/j ( between legs)
    10 dual kettlebell front rack lunges (5/5)
    15 burbee
    RX is 24/16 scale to 20/12 if needed.

    3 rds accessory:
    20-40 reverse hyper
    15 weighted sit-up
    20 m max load farmers walk

  • Onramp-kurssi Workout

    5min amrap:
    Burpee

  • Swiftly Workout

    Pre-WOD:
    - 5x5 Bench Press
    - 2 Man 2K Row For Time
    - 50 GHD Sit Ups or 50 T2B

    WOD - For Time:
    40-30-20-10
    - Push Ups
    - DUs

  • Bottommost Workout

    Pre-WOD:
    5x5 Back Squat

    WOD:
    - 10x25M XPO Sled Push
    - Planks; Waiting between sets
    - 5x25M Heavy Farmers Carry

    Armored Fitness XPO Sled and the Rogue Farmers Walk Handles ain't no joke! Legs smoked and planks burning after yesterday's GHD work.