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

  • 10 rounds, 1min ON, 30sec OFF Workout

    10 rounds, 1min ON, 30sec OFF

    Work these as AMRAPS

    A) 8 Alternate DB Snatch (4+4) + 8 Box over Jump
    B) 12 Wallball + 12 KBS

    On 3-2-1-GO! Do 1min of AMRAP A, then rest 30sec and start AMRAP B for one minute. Rest 30sec on continue A where you were. Keep a steady pace, this is not all out effort. Total time of workout is 30min. Go by feel.

  • 2. Conditioning Workout

    21-15-9:
    DB Snatches (50/35)
    Calorie Row
    …Directly into…
    21-15-9
    Box Jump Over (24/20)
    Pull-Ups

  • 2. Conditioning Workout

    For Time:
    1k Row
    150 Double Unders
    8 Rounds of Cindy

  • 3x5min AMRAP Workout

    3x5min AMRAP (2min rest)

    a) 10/7 Cal. Row/Bike
    5 Burpee over rower

    b) 3-5-7-9-11-13... Hang Power Cleans 60/40kg
    30 Double Unders (after each set of HPC)

    c) With 2x24/16kg-ish
    5 KB Cleans
    5 KB Front Squats
    5 KB Thrusters
    5 KB Push Press

  • WedNESday - ATH CON - WK 4 Workout

    MVMT PREP - DID YOU BRING YOUR LEG WARMERS?
    30s ON : 30s ON ;)
    A) Ankle Banded Jumping Jacks
    B) Ankle Banded Sprawls
    C) Ankle Banded (wide stance) Shoulder Taps
    D) Ankle Banded 180 degree Axis Crawls
    REPEAT X 4

    8 mins

    ATH BENCH MARKING PREP
    Set up SKI / ROW / RUN on one side / one end of gym.
    FIREDRILL : 20s ON : 08 transition 2X at each machine

    SKI arms only / Full ski
    ROW Arms only / Full row (*FAST TRANSITIONS BETWEEN STATIONS)
    CURVE skateboarders L/R
    4mins

    BENCH MARK : MAX WATT & SPEED
    15s ON : 20s OFF 2 X Thru - get your 55s REST
    ROW
    SKI
    CURVE
    4mins

    TAP OUT
    Divide class, TEAM 1 on Conditioning Side, TEAM 2 on Exercise Side. Stay on your side until A, B, & C have been completed. Then Switch

    Conditioning Stations
    A) SKI
    B) ROW
    C) RUN
    3 mins ON : 1 min OFF/Transition
    Goal Total Distance : 2400m (400m per person, per station)

    2 mins to SWITCH Sides

    Exercise Stations
    A) Deficit KB GOB SQ (3 stacks of 3 45lbs plates, KB's in middle)
    B) Ankle Banded Monster walks (create laneway) (total steps)
    C) Never ending Partner Ab Mat Sit ups w/ chest pass
    Goal Total Reps : 1000 reps (333 reps per person per station....strategy ppl, strategy ;)

    2 mins Rest & explain purpose for CIRCUIT (26 mins)

    CIRCUIT TOP UP
    Teams, use LAST round of circuit to reach/beat distance & rep goals

    ROUND 1 : 30sON : 10s OFF 2X THRU
    8mins

    34mins (NO BUFFER)

  • KB-MOM Workout

    KB-MOM
    Grab a KB that you can SQ with, Swing with, Crunch with, Lunge with ... 26lbs and up.... #bebetter ;)

    Clock Set for 14 X H1 : 1min H2 :0
    Every Minute On the Minute you must complete exercises below, if you don't complete within the minute... just keep going... no break for you ;)
    Min 1 : 20 KB GOB SQ
    Min 2 : 20 KB Tactical Lunges (TOTAL)
    Min 3 : 20 Ab Mat Crunches w/ KB

    Min 4 : 25 KB Swings
    Min 5 : 20 Ab Mat Crunches w/ KB
    Min 6 : 20 KB Tactical Lunges (TOTAL)

    Min 7 : 20 KB GOB SQ
    REPEAT 1 MORE TIME!

    20mins

  • 4 rounds: 25 GHD Sit-Up, 3 Rope Climb, Run 400m Workout

    4 rounds for time of:
    25 GHD sit-ups
    15-ft. rope climb, 3 ascents
    400-meter run

    (ms. 19.7.2017)

    Scale if needed. GHD→ V-Up or Sit-Up, Rope Climb→ fever reps or decrease the height

  • Heavy Pusherman Workout

    5 Rounds for time
    3 x Heavy Power Jerk
    10 x Box Over Jump
    7min time gap

  • Cooldown EMOM10 Workout

    10 min EMOM alternating
    1 min: 10-15 box overs
    2 min: 30-50 double unders OR 40 sec of practise (no singles today)

    Liiku hyvin. Älä hätäile vaan keskity liikkumaan kuin ninja. Treenin jälkeen sinulla pitäisi olla suhteellisen tuore olo. Skaalaa tarvittaessa toistomääriä.

  • King T.U.T Workout


    T.U.T....as in Time Under Tension.
    The goal for this circuit is to go through as few rounds as possible.... Meaning you have to slow alllll of your reps down as much as possible without actually stopping body movement (meaning no resting at the top or bottom of reps) The burn will be real.

    A) 5 KB Goblet Squat (25/45) (think 10seconds down, 10 seconds up)
    B) 5 Negative Only Push-ups
    C) 5/ KB Contra Grip Split Squat (back knee must touch ground on abmat - use same KB, do all LEFT, then all RIGHT)
    D) MAX Bar Hang Bent Knees (Fat bars, and fat grips preferred)
    E) OH Plate Max Hold Wall Sit (20 / 35) (uprights at east can be used)
    F) Max Extended Plate Hollow Hold (20 / 35)

    Remember, must be in constant (slow) motion. Must move immediately to next exercise when done. If your form falls apart or you stop/pause/stall - trainer bumps you to next exercise, thus worsening your score overall.

    Score will be # of rounds you were in and exercise you were at when time ran out. 5th set and 3rd exercise = 5C
    Remember, lowest score wins.

    20