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

  • Snatch 2RM Strength

    Find your 2RM Snatch

  • Open Gym Workout

    Open Gym of Saturday

  • Winter War laji 4 Workout

    50 DU
    5m käsilläkävely
    X4

  • "HIDALGO" Workout

    For time:

    Run 2 miles
    Rest 2 minutes
    135 pound Squat clean, 20 reps
    20 Box jump, 24" box
    20 Walking lunge steps with 45lb plate held overhead
    20 Box jump, 24" box
    135 pound Squat clean, 20 reps
    Rest 2 minutes
    Run 2 miles

    If you've got a twenty pound vest or body armor, wear it.

    Lots of scaling options available at the WOD class, for example a PARTNER WOD version!!

    "U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen."

  • Deadlift 1 RM Strength

    25 Mins to Find Deadlift 1 RM

  • Swimming Workout

    Swimming

  • "Nancy" Workout

    5 rounds:

    Run 400m
    15 OHS (42,5/30kg)

    Target: sub 15’ Time Cap 18’

  • EMOM 11 Workout

    Power Clean + Hang Squat Clean + Split Jerk

    @70% of 1RM C&J

  • Isabel Workout

    For Time;
    30 Snatches 60/40kg

    6 Min Time Cap

  • PRE WORKOUT & EMOM8 Workout

    Mobility together with stick:
    Good mornings
    Squat morning
    Lying back extensions
    Lying leg raises
    Wall angels
    Cat-cow
    Baby makers

    Dynamic warm-up:

    EMOM8:
    1. 10 Deadlifts (empty bar)
    2. 10 lateral burpees over bar
    3. 10 Squat Mornings (empty bar)
    4. Rest

    • Pick a weight that allows you to do all the needed reps without too much fatigue!