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

  • AccessoryWOD Workout

    4 sets:
    20 steps DB Death march

    10 Incline DB bench press
    10 Tall Kneeling Banded Good mornings

    *He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes

  • Lördag 16/6 2018 Workout

    Partner WOD:
    1600 Meter Relay Run (alternating 400 meters)
    10 rounds (partners alternating full rounds) of…
    4 Strict Pull ups
    6 Dips
    8 push ups
    16 Squats
    1600 Meter Relay Run (alternating 400 meters)

  • COOL DOWN Workout

    30-60sec Passive/Active Hang
    Thoracic Flow video

  • Friday 19th April Workout

    Good “bad” Friday
    Wod 1:
    6 mins to build to a heavy complex of
    1 clean + 1 hang clean + 1 STOH
    Rest 2 mins then 3 mins ME@80%
    Score: weight + ME reps

    Wod 2: 10 min window
    1k run
    Then 1 set ME back squat
    you choose weight
    Score: 1A-1k time 1B- weightxreps

    Wod 3: Amanda (10 min T.C)
    RXDA- 9-7-5
    RMU
    Squat snatch@60/40
    RXDB- 5-3-1
    RMU
    Squat snatch@60/40
    S1A- 9-7-5
    Pull ups
    Snatch@50/35
    S1A- 9-7-5
    Strict BPU/JPU
    Snatch@40/30
    Score:
    time -minus 1 min (RXDA)
    Time -minus 45 secs (RXDB
    Time -minus 30 secs (S1A)
    Time -minus 15 secs (S1B)

  • AccessoryWOD Workout

    4 sets:
    20 steps DB Death march

    10 Incline DB bench press
    10 Tall Kneeling Banded Good mornings

    *He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes

  • 12.3.2019 CF Workout

    Eilinen treeni

  • Superkids 10-13v WOD Strength

    Voima:

    5 x 3 x cluster

  • Superkids 10-13v Taito Strength

    Etukyykky,

    5 x 10

  • "Grown Up Grace” Workout

    For time

    400m Pack Run (30/20)
    50 Heavy Wallballs (30/20)
    400m Pack Run (30/20)
    30 Alternating Dumbbell Power Snatches (100/70)
    400m Pack Run (30/20)
    50 Heavy Wallballs (30/20)
    400m Pack Run (30/20)

    *Pack to the ground during the movements inside the gym.

    KILOS
    Pack – 13/9
    Wallball – 13/9
    Dumbbell – 45.5/32

  • Extra Credit 26-12-2017 Workout

    3 Rounds, rest as needed:
    20 Banded Pull-throughs
    25 Banded Face-pulls