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

  • "Crank it to E11even" Workout

    • "Why not just make 10 louder?"
    • "........these go to eleven..."

    High Volume
    1. BB Back Squat 4x15
    Pull-Up (inside cages only) 4x12
    Bicycle Crunch (opp knee to opp elbow) (30/ minimum)
    4min set
    20
    Then do,
    2. BB Reverse Lunge 4x10/
    DB Bench Row 4x15/
    Plank Arm Reach Unders 10/
    4min set
    20

    Spare time? Trainer Mystery Box.

    Make love to a foam roller. Your glutes and quads will thank you.

  • 3 rounds Workout

    3 rounds: (high volume)
    25/20 cal Row / 20/15 cal AB
    15 Front squat
    15 T2B
    15 Box jump
    Rest 2-5min

  • Push From Your Back Strength

    Push up with back activation 5x10 3s pause in retracted bottom position **

    Low Band Facepulls 5x12

    Ys,Ts,Ls,Ws 5x5 per (form over load)

    **As needed - use push up assistance band to make these difficult sets of 10 OR add weight in the form of plates to make these difficult sets of 10

    3.5 - 4 minute sets
    25 minutes

  • Hang squat snatches and box over jumps Workout

    Hang squat snatches and box over jumps, for time:

    20 hang squat snatches 43/ 30kg
    20 box over jumps
    15 hang squat snatches
    15 box over jumps
    10 hang squat snatches
    10 box over jumps

  • Peacock's Concocktions Diner Workout


    Movement Prep:
    Calf focus / Hip floss 2 min
    Athletic Warm up 6 min
    Crawling/Hanging 2 min
    10 min

    1. Core'tisserie - 1min each, NO rest. (1min:0 on clock) - Mat optional

    Speed sit-up
    Side plank leg lifts L
    Skydivers Face down
    Side plank leg lifts R
    C-Rock / Hollow Rocks
    ...Mmm Juicy.
    6min max

    1min rest to next course!

    1. Rack of Legs - 1min each, no rest (1min:0 on clock)
      Scissor Lunge L/R
      Pig Skate
      Double Frog Leg Hop or Kicks
      Skater Lunge
      Push-ups?...why not.
      ....Mmm Succulent.
      6min max

    2. Team Bacon-Structive. (Combo for Two)
      1000m/0.62mil SKI ROW or RUN
      50 Jumping Pull-ups
      75 'Peacock's Watching' Push-ups
      100 Prisoner Jump Squat
      100 Lunges/side laps of dinner
      100 Partner Hold - Toe Touch Sit-up
      50 Hanging Grip Switch
      30 SL TRX Ball Sprawl + Toss to partner (10-25lbs)
      500m/.47miles DIFF MACHINE
      ....Mmm Almost Full.

    3. The Mystery Soup
      ...Don't taste it. Trainer discretion for what you might need a little more of.
      Spare time
      25min circuit

  • 090116 Workout

    In teams of 2, only one person working at a time
    Complete:
    100 Russian swings 32/24kg
    400m run
    100 Barbell thrusters 20/15kg
    400m run
    80 Burpees
    400m run
    100 Barbell thrusters
    400m run
    100 Russian swings

    Both athletes perform running at the same time.

  • Fitness/Performance Workout

    In teams of two, complete:
    100 Pull-Ups
    300 Meter Farmer’s Carry (heavy, swap weights as often as needed)
    100 Wall Ball Shots
    300 Meter Farmer’s Carry
    100 Burpee Box Jump-Overs (24″/20″)
    300 Meter Farmer’s Carry

    Partition the reps however you would like.

  • Performance Workout

    A.
    Every 2 minutes, for 20 minutes (5 sets of each):
    Station 1 – Power Clean x 1.1.1.1
    (rest 10 seconds between singles)
    Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0

    B.
    Three rounds for time of:
    10 Power Cleans (155/105 lbs)
    10 Burpee Box Jumps (24″/20″)

  • Winter War 2016 karsintalajit 1 ja 2 Workout

    Laji 1: AMRAP 8min:
    10 Thrusters
    Rx: (50/35, 60/40, 70/45, 80/50...)
    Skaalaus: (35/20, 40/25, 45/30, 50/35...)

    Rest 2min

    Laji 2: AMRAP 4min:
    Rx: C2B + T2B
    Skaalattu: Pull up + Jalkojen nosto

  • Kettlebell Colony* Workout

    3mins On, 1min Off
    3 x Kettlebell Snatch (each arm)
    6 x Push Up
    9 x Squat
    5 Rounds, For Reps
    *Hybrid workout