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

  • Fitness Workout

    A.
    Four sets of:
    Russian Step-Ups x 8-10 reps each leg
    Rest 60 seconds
    Dumbbell Bench Press x 8-10 reps @ 2011
    Rest 60 seconds
    Side Plank x 30 seconds each side
    Rest 60 seconds

    B.
    In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
    20 Kettlebell Swings
    10 Burpees
    200 Meter Run

  • Rest Day Workout

    Day 4

    Warm up:
    - Full Body Stretching
    - 10 minute jog

    Work out:
    -30 minute run at %40-50
    -70 USMC crunches
    - 14 pull ups

    Cool Down:
    Light stretching

    Why the name?
    Well. . .you don't have to know Greek to understand the reasoning behind this name. After a long day doing hill repeats, your legs are going to feel punished, so reward them by taking a nice and easy jog. You will also notice that the amount of pull ups and crunches has increased since you're not working your legs hard. Maybe you're wondering why they're called USMC crunches too. Well, the reason why is because you are training to pass the physical fitness test of America's Spartans.

    In order to score a perfect PFT score, a Marine must not only be able to run 3 miles in 18 minutes (your goal). They must be able to do 100 modified crunches and 20 pull ups in under 2 minutes per exercise. By completing all of these exercises in the given amount of time, a perfect score of 300 points will be awarded to the Marine.

    Rest up and remember that the crunches and pull ups aren't all that bad once you've finished them.

  • 2 squat snatch 10 min emom Strength

    10 min emom

    2 squat snatch @ 82.5%

  • Clean + Jerk Strength

    500m row
    1x 5 of each movement
    high hang high pull
    high hang muscle clean
    no feet clean pull under
    no feet high hang clean
    press in split
    dip&drive
    clean & jerk
    '____
    spend 10 min to build up to work weight
    Clean + Jerk
    5 Rounds @77% of 1rm C+J
    1 Hang Clean + 2 Front squats + 1 Jerk
    - rest 2:30 min b/w

  • Conditioning Workout

    For time:
    ”Isabel”
    30 Power Snatches (60, 30kg)

  • 31.12.2017 Workout

    for time

    30-25-20-15-10
    KB swing 32/24kg
    Hang power clean 50/35kg
    V-Ups

  • Cf East Turku 6.8.2013. Workout

    burpee 1min
    1min rest
    du 3min
    1min rest
    4 min me 2 box + 2 push ups
    4 box + 4 push ups,, 6+6,,,

    post total reps for score

  • 6rds for time Workout

    Run 150m
    20 WB
    rest btw rds
    work:rest = 1:1

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly C2B Pull Ups 4-6 reps
    Strict Ring Dips 7 reps
    One-Arm KB Overhead Squats Dx (light weight) 10 reps
    One-Arm KB Overhead Squats Sx (light weight) 10 reps
    GHD Sit Ups 10 reps

  • Lauantai 2.6 Workout

    Conditioning
    For Time:
    50/35 Calorie Row
    800 Meter Run
    30 Power Snatches (115/80)
    800 Meter Run
    10 Rope Climbs