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

  • Extra Credit 28-11-2021 Workout

    • Biphasic Hip Flexor Stretch x 30s each
    • Active Straight Leg Raises x 10 each
    • Adductor Rockback Stretch x 30s each *Entire time 6s nasal inhale + 6s nasal exhales

  • Strength 04-04-2021 Workout

    Triset!!
    4 work sets each!

    Crossbody Romanian Deadlift x 8-10 each 3s down.
    Rest 60s
    Single Arm Band Assisted Chin-up x 2-4 each
    Rest 60s
    Landmine Deadbug x 30-45s each.
    Rest 60s

  • Conditioning Workout

    8 total sets (4 each, alternating A&B)

    A:
    Every 4 mins
    5/5 alt. Goblet Reverse lunge + box step up @20/12kg
    50 double under / 1 min amrap DU or SU
    5/5 Kb snatch @20/12kg

    B:
    Every 4 mins
    10/10 renegade row @2x22,5/15kg
    10 push up on dumbbells
    10 dumbell Deadlift
    10 hopp over dumbbells

  • Main site Saturday 211120 Workout

    3 rounds for max reps of

  • 29.7.2021 Workout

    RestDay!

  • Extra Credit 29-03-2023 Workout

    2-3 SETS FOR QUALITY
    6-10 Rower Hamstring Curls
    3/3 Sciatic Nerve Floss
    6-10 Wall Slide
    - Rest As Needed b/t Sets

  • Strength 28-11-2021 Workout

    Tri-Set
    3 rounds

    Pistol Squat x 6-8 each
    Rest 60s
    Good Morning x 6-8 (light and focus on range of motion)
    Rest 60s
    Band Lat Pull-Down x 20-25
    Rest 60s

    • Scale pistols: weighted, normal, post-assisted, pistol to box.
    • Progress from last week in quality or load

  • BOOTYCAMP Workout

    SET A | 3 rounds:
    6+6 bulgarian split squat
    8+8 banded knee lift

    SET B | 3 rounds:
    8-10 BB rdl
    30s+30s side plank leg lift

    AMRAP12: (ygig)
    8 cal ski
    8 wallball (synchro)
    8 hanging leg/knee lift
    8 DKB deadlift (synchro)

  • 6.7.2021 Workout

    EILINEN tai

    esim.
    - matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • WOD Workout

    Location: Wofford Benjo
    Uniform: Winter APFU and a water source
    Upon arrival NLT 0545, cadets will grab foam rollers or bands to conduct personal stretching before first formation in their assigned platoons.
    First formation NLT 0600

    Warm up

    200 meter jog
    10 arm circles forward
    10 arm circles backward
    7 inch worms
    Arm overhead L & R stretch

    Workout
    5 Rounds for time
    15 hand release pushups
    200 meter run
    15 ground to overhead
    10 v ups
    200 meter run
    15 burpees over dumbbell
    1 min rest
     
    Accessory Work
    45 sec side plank hold rest 15 secs
    switch sides
    45 sec side plank hold rest 15 secs
    60 sec Plank Hold into 10 Knee to Elbow
    15 Superman
    90 sec Plank Hold into 20 knee to Elbow
    20 Superman

    Cool Down
    Cadet lead PRT