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

  • 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

  • 45 sek työ, 30 sek lepo, kahvakuula pystypunnerrus, rengasdippi, supermieskeinunta keppi käsissä Workout

    4 x AMRAP

    45 sec KB shoulder press, both hands, 30 sec rest
    45 sec Ring Dip, 30 sec rest
    45 sec Tight arch superman rock with stick in hands, 30 sec rest

  • 20 turkish get ups Workout

    20 turkish get up for time.

    Pick a weight which you move with good technique. 10 reps / side and this is for quality.