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

  • Glutes ... Engaged! Workout

    Pre-WOD:
    - Work up to a heavy (3) rep set of Back Squat

    WOD - For Time:
    50M cones marked in parking lot; pick kettle bell or dumbbell weight for WOD
    - 50M Weighted Lunge (1)
    - 200M Sprint (4)
    - 100M Farmers Carry (2)
    - 200M Sprint (4)
    - 50M Weighted Lunge (1)

    Post-WOD:
    - Stretch & Recovery Exercise

    My legs are still wobbly, dang. 45# dumbbells, lucky I did not break a knee cap! Forgot to check time with Coach, was last thing on my mind! Don't forget the required Farmer Carry back to the box to put up your weights!

    Happy birthday Julia, thanks for working out with our 6:30 morning class!

  • Helen - Push Press Sub Workout

    Pre-WOD:
    - Work up to a heavy set of 3 rep Strict Press

    WOD - For Time:
    - 400M Run
    - 21 Push Press (95#, 65#)
    - 12 Pull Ups

    Post WOD:
    Tabata Sit Ups

    Yes, Yes, one of the last. But worked on good reps and full range of motion. Happy to RX, and happy to be smarter with technique to drive efficiency in movements. Progress. YES, it did kick my buttocks! Love humidity!

  • Strength Strength

    • 3-…-3 of:
    BB Deadlifts 3RM

  • Half Man Cindy Workout

    Pre-WOD:
    5-5-5-3-3-3 Bench press

    WOD - 10 min AMRAP:
    - 5 C2B pull ups
    - 10 ring push ups
    - 15 air squats

  • POWER&SPEED Workout

    Friday

  • VIDEO - ATP Skill: Banded KBS Workout

  • Clean, Squat and Jerk Workout

    Pre WOD:
    Work up to a heavy barbell complex:
    - 1 clean
    - 1 front squat
    - 1 jerk

    WOD - 10 min AMRAP:
    - 10 cleans (135/95)
    - 10 front squats
    - 10 push jerks

    That fine line between going to light and to heavy. 115# and my legs, I busted through best I could for only 2 rounds, plus 10 cleans. Personally happy with pushing my limits and know my development is in the legs!

  • 30.12.2021 Basic Endurance Workout

    Basic Endurance 45 minutes.

    50/40 Calories Any Ergo
    12 Toes To Bar / 15 Weighted Sit Ups
    60m Kettlebell / Dumbbells Frontrack Walk
    5 Skin The Cat
    2 Rope Climb

  • Teinit 080426 Workout

    45min AMRAP
    200m Juoksu/Laite
    10+10 Gorillaveto
    200m Juoksu/Laite
    30 Abmat
    200m Juoksu/Laite
    10 RV+Työntö
    200m Juoksu/Laite
    10 Penkki
    200m Juoksu/Laite
    10+10 Hauiskääntö

    Juoksukengät jalkaan, jos haluat juosta ulkona 🏃‍♂️

  • Extra credit Workout

    3 rounds

    • 6 Rear Foot Elevated Split Squat / side
    • 25 Double Leg Banded Leg Curls
    • 30s Max reps Abs w. Plate Switch

    Rest as needed between rounds