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 25-09-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5/5 Shoulder Cars Against Wall*
    10 Banded Wall Walks**
    -Rest as Needed b/t Sets-
    *Stand next to wall with palm facing the wall. Keeping the body as still as possible, make a big circle with the shoulder. Move away from the wall if you get stuck. Go back and forward for 5 reps on one side before switching.

    **Start with a band around the wrists, facing the wall and place forearms/wrists on the wall, palms facing each other. Move one forearm slightly up without moving the other. Once the wrist is down, move the other forearm. Continue walking the forearms up the wall until the ribs begin pulling away from the hips. From there, walk back down. Make sure to round through the upper back, have a soft knee bend, and tucked hips.

  • Weightlifting Workout

    A: Drop snatch + 2x snatch balance up to heavy from rack
    B: Power clean + front squat + squat clean
    C: Split Jerk from front squat up to heavy

  • 5.3.2022 Odd object Workout

    5 sets:

    1 Legless rope climb
    15 Calories Row
    30m D-Ball Bear Hug Carry 60/40kg

    Rest 2:00 Btw Sets

    20-25

  • Maksimitestaukset Workout

    HSPU 1 rep max form check (4x1)
    HSPU kipping rep max one shot

  • 20.12.2024 EMOM 10 Workout

    EMOM 10 (0:45 work / 0:15 rest)

    1) Double-unders*
    2) Rope climbs

    • You can choose regular DU, cross-over DU or single-under DUs here

  • Fran Workout

    For Time:

    21-15-9
    Thrusters
    Pull-ups

  • "Making A Man" Workout

    3 rounds for time:
    10 Man Makers 15/10kg
    20 GHD Sit-ups
    - Rest 1min btw rounds

  • Extra Credit 02-04-2024 Workout

    OPTIONAL COOL DOWN

    5-10 MIN YOGA FLOW...
    Up Dog to Down Dog
    3-Legged Dog
    Cat/Cows
    Child's Pose
    Rebound Pose

  • Conditioning Workout

    EMOM 12 min.
    1: 6/6 kettlebell snatch
    2: 12 target burpee
    3: 15/12 calories bike/row/ski
    4: rest

    -2 min. rest-

    EMOM 12 min.
    1: 6/6 kettlebell thruster
    2: 12 box jump over
    3: 15/12 calories bike/row/ski
    4: rest

    -2 min. rest-

    EMOM 12 min.
    1: 6/6 kettlebell front rack lunge
    2: 40 “ gun walk @15/10kg plate
    3: 15/12 cal. bike/row/ski
    4: rest

  • Endurance WOD Workout

    • Aim for HR Zone 2-3 for the whole workout
    • Low intensity
    • Control HR when on cardio

    45min @ easy pace:
    30-40cal machine
    8-12 strict knees to elbows
    20 slamballs

    400-800m jog
    3+3 turkish get up
    20m+20m SA farmers carry

    2-4min jump rope
    40m bear walk (forwards+backwards)
    10 superman roll