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

  • Burping Fran Workout

    Pre-WOD:
    - Find a heavy "cluster"

    WOD - For Time:
    21-15-9
    - Thruster (95/65)
    - Burpees

    Sucked :) 1st time to use Rx for thrusters. Humbling experience for this 40 something man ... beat my 17 year old son by 2 seconds!

  • 25.7.2020 WOD Workout

    3 rounds for time:
    800m Run
    21 Toes to Bar
    12 Deadlift 125/82,5kg
    TC 22

  • Stamina Conditioning 3.8.2020 Workout

    AMRAP 4:
    Assault Bike Calories
    On the Minute, to include the 0:00:
    50′ Prowler Push (90/45) Kelkka

    Rest 1:00

    AMRAP 4:
    Assault Bike Calories
    On the Minute, to include the 0:00:
    50′ Prowler Push (45/20) Kelkka

    KILOS
    First weight: 41/20
    Second weight: 20/10

  • Cool Runnings Workout

    Pre-Wod:
    5 Rounds
    - 5 Pull Ups
    - 10 Push Ups
    - 10 Pass Throughs

    WOD - 30min AMRAP:
    - 800M Run
    - 25 Push Ups
    - 50 Walking Lunges

    Ouch! Started 800M run of 5th round, finished 600M of it. Great group at 6:30am class, lot of young guns to push us old timers. Fun to see group of people arriving at the school with their kids for some school trip, watching us in the parking lot like "What the hell are they doing?" ...

  • 25.9.2020 Lepikkä Workout

    Raakarive + Vapu + työntö

    5 x (2+1+1) x 80-90% (Vapu)

    Taskuilta tempaus (Pukit)

    6 x 2 x 50-65%

    Taskuilta Rive + Työntö (Pukit)

    5 x (1+1) x 50-60%

  • Russian Swing Workout

    Pre-WOD:
    - Strict Press 5x3 As Heavy As Possible

    WOD - For Time:
    50-40-30-20-10
    - Double Unders (5 Burpee Buy In for Singles)
    - Russian KB Swings
    - Sit Ups

  • Accessory Gymnastic Workout

    4 x
    8 Reverse DB Flys ( chest supported)
    10 Band resisted scapular retractions https://vimeo.com/175147428

  • The Chief Workout

    Pre-WOD:
    - Back Squat 3 RM with 3 sec pause at the bottom of the squat

    WOD:
    "The Chief"
    Max rounds in 3 minutes of:
    - 3 Power cleans (135/95) (Scale as necessary)
    - 6 Push-ups
    - 9 Squats
    Rest 1 minute.
    Repeat for a total of 5 cycles.
    Completed a minimum 4 rounds in each of the 5 cycles of work. Total work was 15 minutes, not including rest. I would say, this one hurt ... they all hurt if you do them right and push yourself!

  • Diane Workout

    Pre-WOD:
    - 800M Run
    - Mobility Work

    WOD:
    "Diane"
    21-15-9
    - DL (225#/135#)
    - HSPU

    Post-WOD:
    - 200M Farmers Carry
    As heavy as possible

    Post week long Las Vegas trip for national basketball tournament to include a nice infection that had me bed ridden most of the trip! Used 185# for dead lift and 1 abmat for kipping HSPU. No short cut on HSPU ... happy with progress and being able to survive this after being out a week and sick!

  • Wall to Wall Workout

    Pre-WOD
    Work Up to a Heavy Set of 3 Back Squats

    WOD - For Time
    -70 Wall Ball Shots (#20/14)
    Shuttle Run
    10 HSPU
    -50 Plyo Push Ups
    Shuttle Run
    10 HSPU
    -30 Jumping Lunges
    Shuttle Run
    10 HSPU

    Lot of time getting solid HSPU reps, not short cutting. Shoulders wrecked that second round of HSPU after push ups. Also, Full depth and height on wall balls, full push up depth and lock out, and good range jumping lunges ... sounds trivial, but makes the difference and yes, sometimes you finish last but it is better than half reps just to make time.