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 17-02-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    10 Banded Ws
    10 SLOW Arm Haulers
    :30 Childs Pose

    -Rest as Needed b/t Sets-

  • 2k360 Workout

    For time:

    4 Rounds of
    - 400m Run
    - 10 Burpees
    - 20 Push Ups
    - 10 Toes to Rings
    - 20 Box Jump Over
    - 10 Pull Ups
    - 20 Wall Balls (20lb/14lb)

    Finish with a 400m run

    Wear a weight vest (20lb/14lb)

  • Sykkeen nostatus Workout

    5 rounds for time of:

    10 wall ball
    10 ring touch burpees
    10 cal. assault bike

  • Conditioning 21-03-2020 Workout

    30mins work:
    60m Farmer Carry - AHAP
    60m Sledpush - AHAP
    60m DB Walking Lunges - Moderate weight
    20 D-Ball, Stone or Sandbag to Shoulder

    Do in any order and split as needed.
    Once you have completed one round of each, start the next round and just continue working for 30mins

  • SPCOM13082019 Workout

    A
    60 cal. BIKE
    PVC+MOBILITY

    3 Rnd
    16 (8/8) Roman DL KB one leg
    16 (8/8) DB renegade
    16 ring row

    B

    Zero Bounce Deadlift 4×6@70%

    Arrivare al carico in modo graduale
    con triple

    poi eseguire

    Bent Barbell Row
    4×12

    C

    3 Rnd
    500m Ski
    21 Overhead Squats 45/25kg
    21 Bar Facing Burpees

    D

    TC : 15'
    50 Strict HSPU
    Ogni break, 30DU o 60 SU

  • Running + gymnastics + strength Strength

    AM: 55 min
    Warm up 20 min
    1.Running intervals
    2x800 m @ 192 s. pace - 193 192
    - 300 m walk rest
    - Rest 4-5 min
    2x800 m @ 185 s. pace - 185 184
    - 400 m walk rest

    PM: 120 min
    Warm up for 15 min
    1.Ring muscle up practice
    - MU drills
    - MU 6x1 + 6x2 = 18 reps
    - False grip Top of Ring pull up hold
    Accumulate 60-90s in 5-10s intervals - 60 s.
    - Ring Bottom of dip hold
    Accumulate 60-90s in 10-15s intervals - 60 s.
    - Low ring leg assisted Muscle ups
    Accumulate 15-20 reps - 15 reps
    - SMU
    6 x 1 reps

    2.Deadlift
    4x6+ @ 80%
    - Rest as needed-
    - Last set 13 reps

    3.Strength
    A. 4 sets: - not done
    8+8 Bulgarian split squats
    15+15 KB Side bends

  • Weighted pull-up Strength

    1RM weighted pull-up

  • Extra Credit 13-02-2024 Workout

    OPTIONAL FINISHER

    2-3 SETS FOR QUALITY
    10 SLOW Arm Haulers
    10 Alt. Plate Around the Worlds
    1:00 Thoracic Spine Foam Roll
    -Rest as Needed b/t Sets-

  • Extra Credit 16-02-2020 Workout

    1a) Barbell Curls: 6 x 10; no rest
    1b) Abs with Plate Switch: Tabata: 6 x 10/side; no rest
    - Pick weights that you can keep moving and do unbroken sets.

    Then

    Double Leg Banded Hamstring Curls: 3 x 25. Rest 60s.

  • POWER CLEAN Strength

    6-8sets:

    2 power clean / 2s pause knee level/ 65-83%

    DROP & GO !!!