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

  • Calories and bodyweight movements Workout

    6 Rounds

    *Each round, change movements: lunges, air squats, push-ups, jumping jacks, bridge lifts, etc.

  • Leg Up Workout

    -4 X 10 Back Squat (start heavy and add weight) (95, 115, 125, 125)

    -30 High Box Jumps (24")

    • 4 Luge Complex with Barbell (45, 55, 65, 65 )

    -3 X 4 Partner Glute-Ham Raises

    -4 X 10 100 Meter Sprints

    ** Continue to build strength, full depth on movements, increase speed and stride with runs.

  • Teens 14-17 v voima Strength

    3 x 1 x rinnalleveto + 3 saksityöntö

  • 3-tassu Workout

    Superkids

    5 x kolmitassu

  • Little City Workout Workout

    21-15-9
    35# Kettlebell Swings
    14# Wallballs
    200m Run

    Time: 6:24

  • 5/13/21 Workout

    Warm up(10)
    3rds
    10 jax
    10 hip rotations
    10 walking samson

    WRK(25)
    WRK 4:00 REST 1:00 x5
    10 hand release push ups
    20 heavy jump rope
    10 dumbbell hang clean
    200m run

    Finisher
    30 kneeling crunch
    :30 chest opener
    1:00 IT stretch

  • Hard routine + strength Strength

    135 + 50 min

    1.BFLY
    - 40 reps

    2.Squat clean ladder
    - 55 65 70 72.5 75 77.5 80 kg
    - 50 s. time to lift, 10 s. transition
    - Tie brake: max lifts with heaviest weight / jumps over the bar
    - Result: 65 kg + 49 jumps (over 70 kg bar)

    3.Conditioning
    A. FT:
    50 cal ski
    40 pistol squat
    30 wall ball @ 20 lbs
    20 single arm STOH w/DB - 35 lbs
    8 RMU
    50 cal ski
    Time: -

    B. 15 min easy bike

    4.Strength accessory
    A. 3 sets:
    - 12 low cable pulley - 40 40 40 kg
    - 8 side lat raise - 10 10 10 lb

    B. 3 sets:
    - 10 3-point row - 30 35 35 lb
    - 8 bicep curl & press - 20 20 20 lb

    C. 3 sets:
    - 8 cuban press - 1.5 kg
    - 8 supinated straight arm raise - 1.5 kg
    - 10 s. active hang + 10 s. passive hang

    D. EMOM7: abs

    E. 3 sets:
    - 3x7 bicep curl - 13 kg

  • Weightlifting Workout

    A,
    Squat Snatch Cycling
    EMOM 5
    3x squat snatch
    1 min rest
    EMOM 5
    2x squat snatch
    1 min rest
    EMOM 5
    1 squat snatch

    • add weight each min
    • get close to max or new PR attempt at the end

    B,
    Go down to 70% of A and do amrap 3 mins with that weight

    C,
    Sumo DL
    4x4 reps
    - touch and go
    - build up to a heavy 4 and then repeat the same weight 3 more times

  • NCFIT WARM UP Workout

    WARM-UP
    3 SETS (10:00 Cap)
    15/12 Cal Bike (@65/60 RPM)
    5/5 Single Arm KB Deadlifts (Light-Moderate)
    5/5 Single Arm KB Hang Cleans
    5/5 Single Arm KB Front Rack Reverse Lunges

  • Skill: row Workout

    Soudun tekniikka