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

  • Back squat Strength

    Back squat 1 RM

  • Extra Credit 06-10-2023 Workout

    OPTIONAL COOL DOWN
    FOR QUALITY
    1:00/1:00 Quad Roller
    1:00/1:00 Pec Roller

  • WOD Workout

    Location: Wofford Benjo
    Uniform: Winter APFU and a water source
    Upon arrival NLT 0545, cadets will grab foam rollers or bands to conduct personal stretching before first formation in their assigned platoons.
    First formation NLT 0600

    Warm Up
    Jog down and back
    Frankenstein’s down and back
    Lunge half court and jog the rest ( X2)
    High knees down and back
    200 meter run

    Workout
    Downtown Run 3 miles - Wofford College
    AGR groups
    A - 7: 30 pace
    B - 8:30 pace
    C – 9:30-10

    Core Work :
    60 sec plank hold
    30 sec 6 inches
    30 sec rest
    Repeat 2X

    Cool Down
    Cadet lead PRT

  • Keskiviikko 8.12. Workout

    Hspu practise

    Treeni:
    Every 2:30 min x 6
    8-12 Hspu
    1-2 rope climb
    Round Tc 1min

    Accessory
    Hiki:
    2-3 Rounds
    15 Unbroken Banded strict pull up

    15+15 Single arm half kneeling press

    10 Lumbar roll up
    15 Swing

    Treeni:
    2-3 Rounds
    15 Unbroken Banded strict pull up

    15+15 Single arm half kneeling press

    10 Lumbar roll up

  • WOD Workout

    For time:
    10-9-8-7-6-5-4-3-2-1
    Russian Kettlebell Swings @32/24kg
    Goblet Squat
    No push up burpees

    Timcap: 7 mins
    Goal: HARD EFFORT
    Extra:
    Double Leg Banded Hamstring Curl: 100 quality reps.

  • Koti-WOD Workout

    A) Keppijumppa, 3 rounds:
    10 front squats
    10 good mornings
    10 punnerrus niskan takaa tempausotteella
    5 hidastettu valakyykky
    5 hidastettu tempaus kyykkyyn (mieti liikerataa)
    15s + 15s hollow rock/ arch rock
    B) Lunge burner:
    4x20 lunges (alternating) - painoksi mitä tahansa: kb/db, reppu, kiekko, kauppakassi jne.
    60s rest between sets
    REST 3-5min
    C) EMOM 8min:
    1) 40s wall sit hold (voi ottaa lisäpainon syliin)
    2) 40s arch hold

  • SKILL RUUVIKATU Workout

    Tessa Borodulin
    T2B

  • Competition: Turun tuomiopäivä Workout

    Event 6
    6 RFT
    600 m run
    30 m lunges with 15 kg DB
    Time: 28.31
    16.

    Event 7
    FT
    21 - 15 - 9
    Thruster 30 kg
    Pull ups
    35 - 40 - 45 m sprint
    Time: 7.00 (6 reps l. last 45 m sprint)
    28.

    Total placement 27/40

  • Amrap 20 Workout

    Amrap 20'

    20/15cal Machine
    20 DB Snatch 20/14kg
    20 Sit Up / 15 T2B
    20 Lunge Jump

  • Devil's Pie Workout

    20 Devil's Press @ 50/35lbs
    30 Kipping Pull-ups
    40 total Renegade Rows
    500/400 Meter Row

    • Goal: Tough effort, small breaks as needed to keep output high
    • Rx+: Start with 10 Ring Muscle-ups