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

  • Tempo Trial Workout

    Choose ONE of the following sports:
    Swim 60:00 @ 85% desired race pace
    Bike 60:00 @ 85% desired race pace
    Run 60:00 @ 85% desired race pace
    Row 60:00 @ 85% desired race pace

  • MONDAY 131125 Strength

    Resting 60 seconds between sets:

    Bench press 2-2-2-2-2-2-2-2-2-2

  • Squat Day Workout

    A:
    Back Squat
    4 x 3 @ 80%

    B:
    10-1
    Back Squat
    Burpees

  • Tempausyhdistelmä Strength

    6 x polven ohitus + tempausveto maasta + tempaus + valakyykky

  • Narrow grip floor press 1RM Strength

    Find your 1RM

  • Superkids 7-9v taito Workout

    Renkailla
    -skinthecat
    -turmariipunta
    -pidot suorin käsin
    -linnun pesä

    Matolla
    -kuperkeikka eteen
    -kuperkeikka taakse
    -haarakuperkeikka eteen
    -haarakuperkeikka taakse

  • WOD 16062015 Workout

    5 rounds for time:
    - 15 Kb swing (32/24/16 kgs).
    - 15 Toes to bar.
    - 15 burpees over the box.

  • Four rounds: Airdyne & run Workout

    Assault Bike plus Run Workout:
    4 rounds:
    Bike: 3min easy, 2min moderate, 1min hard, 30sec max effort
    Run: 800m moderate jog (with weight vest).

    ****Weight vest needs to be 10-15% of body weight.

    Workout Details: Bike 3min easy, 2min mod, 1min hard, 30sec max effort. Immediately do 800m moderate jog with weight vest, repeat for a total of 3 rounds. No add’l rest between intervals or rounds.

  • Partner WOD Workout

    In teams of 2, with one partner working at a time, alternate full rounds of the following…

    AMRAP 10 Minutes:
    15 Deadlifts 135/95/75
    10 Push-Ups

    The barbell should be light-medium heavy for you and unbroken on the fast end. Keep your mid-line on the Push-Ups and move through full range of motion… don’t cheat this basic but potent gymnastics movement. Scale Push-Ups to knees or band around elbows as needed.

    Rest 5 Minutes

    AMRAP 10 Minutes:
    15 Push Presses 95/65/45
    10 Toes-to-Bars

    The barbell should be light for you and unbroken on the fast end. Scale Toes-to-Bars to Hanging Leg or Knee Raises as needed.

    Rest 5 Minutes

    AMRAP 10 Minutes:
    15 Overhead Squats 75/55/35
    10 Pull-Ups

    The barbell should be light for you and unbroken on the fast end. Scale Pull-Ups to Jumping Pull-Ups or Ring Rows as needed.

    The goal on each of these partner couplets today is to move fast and (mostly) unbroken and get the barbell back in your partner’s hands. Push the pace on each one but know your stamina, especially on the gymnastics elements. Don’t burn through 1-2 rounds unbroken and then fall apart into singles on round 3. Quick breaks and/or scaling some volume can be your friend.

    Post rounds, reps, Rx and partner to comments.

  • EMOM8 Workout

    8 x OH Lunges
    @ 50% 1RM OHS