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

  • Partner workout // Burpees + Clean, front squat and jerk Workout

    ON A 12 MINUTE RUNNING CLOCK

    Spend the rest of the 12 minutes establishing an unbroken 1RM of the following complex:

    SCORE IS BOTH ATHLETES 1RM COMBINED

    Note your time for the burpees in comments

  • Weightlifting Workout

    A: Power snatch speed work
    B: Power Clean speed work

  • STAMINA Workout

    3 rounds
    row 1000m/Ski 1000m/C2Bike 2000m
    - rest 1min between rounds
    - tavoite sama vauhti kaikilla kierroksilla
    - pyri samaan vauhtiin kuin edellisellä viikolla, vaikka lepoaika on lyhyempi

  • Box P 29-04-2020 Workout

    CONDITIONING
    EMOM 25:
    Minute 1: 40s Box Jumps w. step down (24, 20)
    Minute 2: 40s Calorie Row, Bike, or Ski Erg
    Minute 3: 40s Alternating DB Snatch (50, 35)
    Minute 4: 40s Stone or Heavy Sandbag Carry (Any heavy odd-object will work.)
    Minute 5: 40s Double Unders
    - Goal: Efficient movement, sustainable pace and smooth transitions.

    EXTRA CREDIT
    Slight Decline DB Triceps Extensions: 4 x 12. Rest 60s.
    - Elevate the front of the bench on a 45# bumper plate

    COOLDOWN
    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • 121005 Workout

    Three rounds for time of:
    135 pound Squat clean, 10 reps
    20 Box jump, 24" box

  • Michael Workout

    Three rounds:
    Run 800 meters
    50 Back Extensions
    50 Sit-ups

  • Box P 11-04-2020 Workout

    CONDITIONING
    AMRAP 20 with a partner:
    50 Wall balls (20, 14)
    50 Calorie Row
    50 Kipping Handstand Push-ups
    *One person works - split as desired.
    - Goal: Tough pace, big splits on the Wall ball and Calorie Row, smaller sets on HSPU.
    Rx+: Strict Handstand Push-ups

    FINISHER
    AMRAP 10 of "Bodybuilding:"
    10 DB Hammer Curls
    10 DB RDLs
    30 Plate Russian Twists (total)
    Rest 60s after each round.
    *Done individually - not with a partner

    EXTRA CREDIT
    10 Minutes of "Recovery" - bike, row, Sledpull Powerwalk (light) jog at a conversational pace.

    COOLDOWN
    Three-Way Banded Shoulder/Lat Stretch x 20-30s each position.

  • Box P 15-04-2020 Workout

    CONDITIONING
    For time with a partner:
    "Buy-in"
    1 Mile Medball Run (20, 14)
    "Karen + Isabel"
    150 Wall balls (20, 14)
    30 Power Snatches (135, 95)
    "Cash-out"
    1 Mile Run (no medball)
    *One person works. Split as desired.
    - Goal: Start slow and build to a challenging but sustainable pace for the duration.

    30:00 Time Cap

    EXTRA CREDIT
    1a) Ring Support: 3 x 10-20s. Rest 20s.
    1b) Hollow Rocks: 3 x 30s max reps. Rest 40s.

    **COOLDOWN
    **Biphasic Lat Stretch x 60s each side.

  • Warm up Workout

    • EMOM x6:
      1.) Row
      2.) Burpee
      3.) Bike

    • Mobility ...

  • Box P 19-04-2020 Workout

    STRENGTH
    1a) Split Stance Single Arm Landmine Press: 4 x 8 each. Rest 45s.
    - perform 1-2 warm-up sets then 4 sets at working weight.
    1b) Landmine Single-Leg Romanian Deadlift: 4 x 6 each. Rest 45s
    - perform 1-2 warm-up sets then 4 sets at working weight.

    CONDITIONING
    EMOM 15
    Minute 1: 100M Run
    Minute 2: 15 Hand Release Push-ups
    Minute 3: 20 Air Squats
    - Goal: Efficient, smooth pace with perfect movement, 20-30s of rest each round.

    EXTRA CREDIT
    Seated DB Lateral Raises: 3 x 15. Rest 60s.

    COOLDOWN
    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.