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

  • 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.

  • 17.10.2013 Workout

    WOD

    10 Rounds For Time:
    10 Wall Ball (10/6kg)
    10 Pull-ups

    – Rest –

    500m row (sprint)

    Strenght: Overhead Squat
    3 reps on the minute for 10 minutes.

  • Juggernaut Programme Strength

    105kg

  • 03/04/19 Workout

    15 Minute EMOM

    M1: 12/10 Strict Pull Up
    M2: 12/10 SToH 50/40

    M3: 12/10 Calorie Row

  • Kelkantyöntö + juoksu ja hollowkierintä Workout

    5 x 20 m kelkantyöntö pareittain: Kun toinen pareista työntää, toinen lepää.

    Sen jälkeen 3 x 200 m juoksu + 20 m hollow kierintä

  • 21032014 Workout

    Back squat 3x8 (70%), 1x5 (75%), 2x2 (80%), 1x5 (85%)

  • Warm up Workout

    • Run 400m

    • 1 rnd:
      5 Walk out + Push ups
      10 Reverse Lunge + stretch
      5 Up & down dog
      10 Spider lunge w/ twist

    • Run 200m

    • 2 rds:
      6-10 OH-Walking lunges
      3-5 Devils press

    • Mobility...

  • 2014.3.22 Workout

    AMRAP 10 min:
    * 8 Dumbbell Row, right hand – 65#
    * rest 30 sec
    * 8 Dumbbell Row, left hand – 65#
    * rest 30 sec
    * 8 Wall Ball Shots (20/14#) 10 ft.
    * rest 30 sec

  • For time Workout

    FOR TIME…

    3 Rounds for Time:
    15 Lateral Burpees Over-the-Bar
    9 Deadlifts 70/45kg
    6 Thrusters 70/45kg

    10 minute cap. Rest until the 15 minute mark, then complete…

    5 Rounds for Time:
    300m Run
    5 Bar Muscle-Ups

    The barbell weight should be light for the Deadlifts and pretty heavy and challenging for the Thrusters. For the run/Bar Muscle-Up couplet, push the pace on the runs. If you can get through the full volume of Bar Muscle-Ups without large rests or lots of misses, then go for it. If not, then scale some volume or perform jumping Bar Muscle-Ups or Chest-to-Bar Pull-Ups instead.

    Post time and Rx to comments.

  • “Weapon of Choice” Workout

    For Time:

    30 Power Snatches (135/95)
    2,000 Meter Row
    100 Wallballs (20/14)

    Partition However You’d Like

    Kilos:
    Barbell – (61/43)
    Medball – (9/6)