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

  • Recovery session Workout

    1. TRX/Rings Deep Squat Stretch x 10 reps + 5 deep breaths hold
    2. Box Pigeon (figure 4) x 10 each side
    3. Deep Lunge Stretch x 10 each side
    4. Cat-Camel x 10
    5. Quadruped Plank x 20-30 seconds
    6. Modified Pigeon x 45 sec per side x 2 Hip Flexor Recovery/Prehab

  • Fitness Workout

    A.
    Four sets of:
    Front Squat x 6 reps @ 2011
    Rest 45 seconds
    Turkish Get-Ups x 2 each arm
    Rest 45 seconds
    Hollow Hold or Rock x 60 seconds
    Rest 45 seconds

    B.
    For time:
    Run 800 Meters
    15 Strict Pull-Ups
    40 Walking Lunges with Kettlebells (heavy)
    15 Strict Pull-Ups
    Run 800 Meters

  • CFS Teinit 200425 Workout

    Rinnallevedon ja työnnön tekniikkaa.
    Yksittäisiä hyviä toistoja.

    Treeni:

    25 min AMRAP
    300m laite
    1 RV maasta
    1 RV roikosta
    3 etukyykky
    2 työntö
    1 valakyykky

  • Saturday 3/7/15 Workout

    60 calorie row 3:47 seconds
    50 KTW
    40 wall balls
    30 cleans 65lbs
    20 Burpees

    14:00 cap

  • STRENGTH&CONDITIONING Workout

    Friday

  • OPT Test Workout

    3 rounds, each round for time, of:
    Row, 250 m
    10 Kettlebell Swings, 70 lbs
    10 Burpees
    10 Kettlebell Swings, 70 lbs
    10 Burpees
    10 Kettlebell Swings, 70 lbs
    Row, 250 m
    Resting 12 mins between each round.

  • Endurance Workout

    • 45-60 Min of:
    Assault Bike @ 50-60% MHR

  • 23.4.2024 EMOM8 Workout

    Odd: 3+3 DB hang squat clean, AHAP
    Even: 8-10 push-ups

  • Endurance Workout

    For Time:
    Assault Bike 100 Kcal @ max effort
    5:00 rest
    Row 100 Kcal @ max effort

  • Metcon Workout

    20 Min EMOM of:
    1st Min
    Movement A x reps
    2nd
    Movement B y reps
    3rd
    Movement C z reps
    4th Min
    Movement D n reps
    Seleziona 4 movimenti in cui necessiti di perfezionare la forma o fare ulteriore pratica e per un tot
    di reps qualitative lavorali in EMOM ad un intensità facilmente sostenibile.