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

  • Happy New Year 2022!!! Workout

  • “Barn Burner” Workout

    5 x AMRAP 3, rest 3:00

    1 – 50 DU, 21 Bar-Facing Burpees, Max PC (115/85)

    2 – 50 DU, 18 Bar-Facing Burpees, Max PC (135/95)

    3 – 50 DU, 15 Bar-Facing Burpees, Max PC (155/105)

    4 – 50 DU, 12 Bar-Facing Burpees, Max PC (185/135)

    5 – 50 DU, 9 Bar-Facing Burpees, Max PC (205/145)

    KILOS
    52/38
    61/43
    70/48
    84/61
    93/65

  • Warm up and strength Strength

    3 rounds
    10/8 cal bike or row
    10 good mornings
    10 passthroughs

    Deadlifts
    Build to a heavy 3RM

    Then do.......
    E2MOM x3
    3 reps @ 90-95% of that heavy 3RM

  • Muscle & Power, AV2 Strength

    Banded deadlift 10-10-8-8 reps

  • "Milestones" Workout

    10 Rounds For Time:
    10 Wallballs 9 / 6 kg to 10/9ft.
    3 Deadlifts 124 / 84 kg
    50 Meter Farmers Carry 22.5 / 15 kg's

    Time Cap: 30 Minutes

  • Core Workout

    3 Kierrosta:
    30s ON/10s OFF
    60s lepo kierrosten välissä.

    Kuppikeinunta
    Kosketukset nilkkoihin vuoropuolin
    Kaarikeinunta
    Istumaannousu

  • “ANTSY” Workout

    5 Rounds For Time:
    500 Meter Row
    15 Overhead Squats 40/30kg
    5-4-3-2-1 Rope Climbs

    Light Option

    4 Rounds
    300m Row
    15 OHS
    10 Pull-Ups / Ring Row

    1-2 min Rest btw Rounds

  • Tiistai 9.11. Workout

    Wod “the speedster”
    Unbroken sets

    10-9-8-7-6-5-4-3-2-1

    Power clean 60->85% (from power clean)
    Rest as needed

  • WOD Workout

    21-15-9-15-21
    Thrusters 75/55
    Pull-ups

  • GIBBS-SWITZER Workout

    ** Named for Bobbi Gibb - Kathrine Switzer The first women to run the Boston Marathon**

    RX WOD 3 Rounds For Time (Below are the different levels of modifications)
    1. Ultramarathon R1-50 reps, R2-50 reps, R3-50 reps, R4-50 reps
    2. RX (Full marathon) R1-20 reps, R2-30 reps, R3-40 reps
    3. (Half Marathon) R1-10, R2-15, R3-20
    4. ( The 5k ) R1-5, R2-10, R3-15
    5. 2 mile Fun Run Do R2-10, R3-15
    6. Light Jog Do R1-5, R2-10
    7. Practice Lap do R1-5 (Work your way up to doing 2 laps, then 3 laps. Once you can do 3 laps move to the Light jog, then to the 2 mile and so on..)

    Conditioning modifications and Buy Out
    Ultra-100 for each, Buy out 100
    RX-25, 30, 35, 40, 45, 50, Buy out 40
    Half-12, 15, 18, 21, 24, 27, Buy out 20
    5K-6, 8, 10, 12, 14, 16, Buy out 10
    2 mile-3, 5, 7, 9, 11, 12, Buy out 5
    Jog-5 each, Buy out 3
    Prac-3 each, Buy out 2

    Warm – Up
    10 high Knees
    10 butt kicks
    10 Butter Fly Sit ups
    5 pushups wide (If needed do them from your knees)
    5 Diamond (triceps) pushups (If needed do them from your knees)
    30 sec of jump rope with or without rope

    WOD
    For Time: Start the time when you start the conditioning Buy In:
    Conditioning Buy In
    1. 25 Front / Back Jump Squats
    2. 30 Plank Jacks
    3. 35 Speed Skater
    4. 40 Skier Hops
    5. 45 Rabbit Hops
    6. 50 Box Toe Touches

    WOD 3 Rounds Timed R1-10 reps, R2-15 reps, R3-20 reps
    Exercise 1: Explosive Burpees
    Exercise 2: Plyo Tuck Jumps
    Exercise 3: Multi directional Lunges (Stay Balanced)
    Exercise 4: Explosive push ups
    Exercise 5: Ab Explosion: (Each) Abs Side sit up Right Then Left + Ab crunch 90 Degree leg toe tap Right leg then Left leg + Half circles.

    Buy out:
    40 - 180 degree Jump Squat get in Go and do it again.

    *Done Stop timer
    *
    Light stretching.