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

  • 23.10.2017 Workout

    6 minutes plank hold

    *every time stop plank, perform 20 air squats

  • Speed it up! Workout

    For time:

    40/30 kcal Assault/Row
    9 Medball over the shoulder (70/45kg)
    50 DU

    If you don´t have a heavy medball, do heavy power cleans. Scale if needed. This is all out effort!

  • Rowing technique Workout

    Practice rowing for 15min. Focus on the right positions and rhythm during the stroke.

  • Fifth Wheel Workout

    “Fifth Wheel”
    AMRAP 5
    7 Rounds of “The Chief” (115/80)
    Max Calorie Bike
    rest 5 minutes
    AMRAP 5
    6 Rounds of “The Chief” (135/95)
    Max Calorie Bike
    rest 5 minutes
    AMRAP 5:
    5 Rounds of “The Chief” (155/105)
    Max Calorie Bike
    1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats
    SCORE = Total # of calories on the bike.

  • ATH.CON.FUEL 3 Workout

    Assign teams of 2 to a specific machine. You are STUCK with that machine all circuit! Any volunteers?
    Partner on the machine will do high intensity intervals of 15sec with 20-30sec breaks while waiting to be tapped out by partner doing an athcon excercise. tag out every exercise as you move through so the swaps are nice and quick.

    One partner does intervals on ** your assigned machine** , the other completes one exercise below at a time, tagging you out as you go. work back and forth. (set up duplicates of two for each station - 4 TRX's total, have teams start in different places)

    Circuit:
    10 Toe to bar or 20 knee to elbow
    10/ Skater jumps (over a hurdle)
    5/side Burpee Box Overs
    10/ TRX Sprinter Jump Lunge (hands touch ground every rep)
    20 Plyo Pushups (set up plyo bands)
    30 TRX Hamstring Curl
    40 Core reps (trainer makes up exercise)

    20-25min AMRAP

  • 10 rounds: 30sec ON, 30sec OFF Workout

    10 rounds, 30sec ON, 30sec OFF

    1) Wallball
    2) Row
    3) Burpee Pull-Up

    Ohje: Tee 10 kierrosta, kolmea liikettä. 30sec työaika, 30sec lepoaika. Aloita seinäpalloheitoilla, joita teet 30sec, sitten puoli minuuttia lepoa, jonka jälkeen souda 30sec. Jälleen 30sec lepoa ja kierroksen päättää Burpee leuka. Voit skaalata leuan C2B, jos haluat. Määrättynä tanko on niin korkealla, että joudut hyppäämään siihen. Tee yhteensä kymmenen kierrosta, jolloin kokonaiskesto on 30minuuttia.

  • Dumbbell Manifesto Workout

    8min AMRAP
    Single arm overhead lunges (platform)
    8 x Dumbbell push press
    Alternate hand on every round.

  • The 23 Workout

    Working in Pairs; Ygig
    23 Rounds for Time;
    2 Back Squat 110/85 Kg
    4 Deadlifts 130/100 Kg
    6 Strict Ring Dips

    Time Cap 23 Mins

  • Strength for quality Workout

    For quality, 3 sets each movement:

    1.) Paused pistols 5-10 reps/side (3 sec at the bottom)

    2.) Ring pull-ups 3-6 reps (3 sec down, 3 sec hold at top)

    3.) Hollow hold 30-60 sec

  • Power clean Strength

    Find Power clean 1RM in 10min

    And then...
    3x3 Power clean (~85%)