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

  • 11.10.2024 Unbroken Workout

    For time :

    7 RMU
    15m Double KB Walking Lunge
    5 RMU
    15m Double KB Front Rack Walking Lunge
    3 RMU
    15m Double KB OH Walking Lunge

    TC 9

    KB´S 24kg

  • 9.3.2024 Workout Warmup Workout

    2 rounds
    1:00 Echo bike @ easy pace
    0:30 Echo bike @ moderate pace
    0:20 Echo bike @ harder pace
    0:10 Echo bike @ hardest pace

    Rest 0:30
    1:00 Row @ easy pace
    0:30 Row @ moderate pace
    0:20 Row @ harder pace
    0:10 Row @ hardest pace
    Rest 0:30

  • Main site Thursday 231109 Workout

    Bradley

    10 rounds for time of

    Rest 30 seconds

    Compare to 110817.

  • Main site Wednesday 230614 Workout

    ​​Army Combat Fitness Test Events

    1. In 5 minutes, establish a 3-rep-max deadlift     Rest 200
    2. For distance standing power throw     Rest 300
    3. Complete as many reps as possible in 2 minutes of hand-release push-ups     Rest 300
    4. For time sprint, drag, carry     Rest 400
    5. Max plank hold     Rest 200
    6. For time run 2 miles

  • Main site Wednesday 241120 Workout

    For time

    • 400/500-meter row
    • 120 double-unders
    • 40 GHD hip extensions

  • Extra Credit 31-10-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :25/:25 Moose Antlers
    MIN 2 - :50 90-90 Alt. Hip Rotations
    MIN 3 - :25/:25 Lying Internal + External Shoulder Rotations*
    *Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

  • Conditioning Workout

    In teams of 2

    1000m row
    3 rounds
    30 KB deadlifts@2x24/16 kg
    30 box jump over@60/50 cm
    30 abmat sit ups
    -into-
    1000m row
    2 rounds
    30 KB front squats
    30 burpee box jump

    30 V sit ups
    -into-
    1000m row
    1 round
    30 KB snatches
    30 burpee box jump over
    30 toes to bar

    Time cap: 40 mins

  • 9.3.2024 Warmup Workout

    3 hang clean high pulls
    3 hang muscle cleans + 3 strict presses
    3 tempo front squats, tempo 53X1+ 3 push presses
    3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 clean pull-unders + 3 push jerks
    3 hang (squat) cleans + 3 split jerks

    – You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • PTG TO 12.6.25 klo 19 Workout

    LÄMMITTELY
    2 x 45s./liike
    1. Omavalintainen laite
    2. Mittarimato liikkuen
    3. Lankku + lonkankoukistajan venytys
    4. VK käsien lähennys (rinta)
    5. Selinmakuulla rullaus kp käsissä

    VOIMA
    Tekniikka ja voimaharjoitus
    3 x 8 penkkipunnerrus tangolla

    AMRAP 10min
    10 x tempaus lp
    10 x goblet squat lp jalkojen alla
    12 x lankussa soutu
    12 x pallon heitto seinään kierrolla

  • 25.11.2023 PK Workout

    Long Walk 1,5 - 2h