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

  • Warm up Workout

    2 rds:
    1min. Row/Bike
    12 Lunges
    6 Push ups

    2 rds:
    6-8 DB snatch
    6-8 OH Walking lunges
    6-8 Burpees
    6-8 Clean & jerk

    • Mobility...

  • Goblet lateral lunges Workout

    3x 10/10 Goblet Lateral Lunges

    Use a dumbbell or kettlebell.
    Focus should be on good movement over weight and speed.
    Rest as needed between sets/sides.

  • PariWOD wallball, katurakki, varpaat tankoon Workout

    Superkids:

    PariWOD AMRAP 7 min

    8 wallball, heitto parilta toiselle seinän kautta
    10 katurakkia
    5 + 5 varpaat tankoon

    Ninjat:

    PariWOD AMRAP 12

    12 wallball, heitto parilta toiselle seinän kautta
    16 burpeeta vuorotellen (8 / ninja)
    20 varpaat tankoon: Vuorotellen 5+5+5+5

  • TAPANINPÄIVÄ, SALI SULJETTU! Workout

  • Intervals Workout

    6x 30s On/ 30s Off

    1) kbs
    2) sit up
    3) box jump
    4) plank hold

    Total 24min

  • MAYFLY PRO TRACK Workout

    A,
    5 rounds for quality of:
    Sled Push, pick load @15m
    Rest 3 mins
    MAX EFFORT!
    Rest 2-3 mins between rounds.

    B,
    "Team Dae Han"
    3 rounds for time of:
    Barbell Run@20/15kg, 800 m
    3 Rope Climbs
    12 Thrusters @61/43kg

    Teams of 2 work to complete the run together, passing off the barbell as needed. Both complete 3 rope climbs and 12 thrusters individually.

    Goal: Just get it done

    C,
    3 rounds for quality of:
    15 Weighted Sit-ups, pick load
    10 Landmine Rotations, pick load

    Rest as needed between rounds.

  • Finisher (optional) Workout

    Tabata of your choice
    -8x20sec work/10sec rest

  • Invictus August 26 & 27 2014 Strength

    Total 105 min
    3 sets of:
    200 m row, 2 wall climb, 10 goblet squat 12 kg
    mobility

    A.
    Five sets of:
    Narrow-Grip Overhead Squat x 3 reps @ 3311
    Rest 2-3 minutes
    30 30 32.5 35 35

    B.
    Bench Press
    *Set 1 – 5 reps @ 65% of tested 1-RM
    *Set 2 – 3 reps @ 75%
    *Set 3 – 1 rep @ 85%
    *Set 4 – 3 reps @ 80%
    *Set 5 – 2 reps @ 85%
    *Set 6 – 1 rep @ 90%
    *Set 7 – 8 reps @ 80%
    *Set 8 – 8 reps @ 80%
    Rest exactly 2 minutes between sets.

    From Invictus August 27 2014:
    C.
    Every minute, on the minute, for 30 minutes:
    Minute 1 – 15 Unbroken Wall Ball Shots (30/20 lbs) > not unbroken
    Minute 2 – 10 Toes to Bar > 5 x 10, 5 x 6
    Minute 3 – 10 Burpee Box Jump-Overs (24″/20″) > 6

    Avg/max HR 182/189

  • 4/1/20 Workout

    Warm up(10)
    10 jax
    10 knuckle draggers
    10 squats
    10 plyo
    10 plank taps
    10 mountain climbers
    10 alt side lunge
    10 heel grab
    10 knee grab
    :30 samson per side
    100m run

    GRT(24)
    Run 4:00 walk 2:00 x4
    record distance

    Finisher
    100 flutter kicks
    1:00 min quad stretch per

  • Get A Grip Trap Lord Strength

    A1: Trap Bar Deadlift 1x5, 1x5, 1x3= 3 rep 95%
    A2: Kettlebell (or Dumbbells) Jumping squats 1x3, 1x3, 1x3 (lightweight)
    A3: Grips strength Pullups 1x maxreps, 1x maxreps, 1xmaxreps (stop 1 rep short of failure) (use cannonballs, fatgripz, towel, or rope)