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

  • BE AN A$$'Y PARTNER - WARM UP Workout


    5min Dynamic Warm-up then,

    Partner Power Band Resisted Track Work: 2-lanes at a time
    4x minimum of each direction (forward, left/right shuffle, backwards)
    Each do 4x one direction in a row, then switch...etc)
    Stay low, embrace the burn.
    Spare time - repeat ONLY Backwards passes. >:)

    12min timer.

    20

  • New Year's Resolutions Workout

    Be Faster
    Curve - how far will you get?

    Hold Longer
    Any plank variation - touch down as few times as possible. make this as hard as possible on yourself.

    Work Harder

    DB Thruster x10
    DB Bent Row x10
    DB Romanian Deadlift x10
    AMRAP

    Move More
    Leopard Crawls Alternating 4 steps Forward, 4 steps backwards, 4 steps per direction axis crawl touch down as few times as possible

    Jump Higher, Jump further
    Burpee broad jump to vertical jump - the landing of the broad jump transitions straight into a vertical jump. 1 burpee/ jumps in one direction turn around come back the way you came

    Smile More
    Alternating reverse lunge Skier - want to smile even harder? jumping lunge skier

    BE BETTER

    2:30 min per station
    0:20 between stations
    0:40 between rounds
    2 rounds

    ~ 34 min circuit

  • VOIMA/TEKNIIKKA Strength

    Every 2min for 10min (5 sets)

    Back Squat
    Set1 - 5 reps @ 45-55%
    Set2 - 5 reps @ 55-65%
    Set3 - 3 reps @ 65-75%
    Set4 - 2 reps @ 75-85%
    Set5 - 2 reps @ 80-90%

    Every 2min for 4min (2 sets)
    Back Squat x 4-5 reps @ 80-85%

  • H A M Workout

    Hold each movement for 3 seconds .
    Long Lunge place hand on the ground inside your knee
    Hip drop
    Pigeon
    Frog
    10 step duck walk

    repeat on other side

  • Fitness/Performance Workout

    Partners alternate whole rounds for time and complete four rounds each of:
    Row 250 Meters
    Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm
    Goblet Squats x 10 reps
    Run 300 Meters

    (Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 300 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 300 meter run.)

  • Squat 1 rep max Strength

    5-3-3-1-1
    Add weight to each set working to a heavy single
    You must squat to the bench

  • Painonnosto: 15 min OTM Tall Snatch + High Hang Snatch Workout

    (2 +1) Tall Snatch + High Hang Snatch, on-the-minute
    Work on speed!

  • 091215 LEVEL 2 Workout

    10 min AMRAP:
    - 15 x swing (24/16KG)
    - 12 x Goblet squat (24/16KG)
    - 10 x box jump overs (60/50CM)

  • Carry, Hold + Jump Workout

    Single Arm Farmers Carry Right Arm
    " Left Arm
    Side Plank Right Side
    " Left Side
    Jumping Knee Tuck
    Credit Card Jump

    Round 1- 30 on: 5 off per exercise
    Round 2- 40 on:10 off
    Round 3- 50 on: 10 off

    15min circuit
    18min

  • You Go, I Go Workout

    3 Stations:

    Slamball Shuttle (3 slamballs this week)

    KB Swing x10

    Box Overs x6

    4mins per station, you go I go AMRAP

    14min circuit
    18min