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

  • EMOM Workout

    1. 2xDB Super Burpee + Lateral Hurdle Hop (max 25lbs DBs) (Sprawl to Pushup, Thruster Jump Squat, Scissor Lunge L, Scissor Lunge R) jump over hurdle. Start with 3-5 and climb.
    2. Side Plank Knee to Elbows (L/R) + Hollow Snaps Start with 6 each and climb. 7or8 rnds each. 14min or 16min, Alternate every minute. 18

  • #NFF’s Mean Bully Sister Workout

    Team of 2 - complete circuit.
    CURVE, SKI and ROWER (One partner must always be doing one of these - different machine every time you are tagged - while other works on exercise, tag out to switch spots after EVERY exercise. EACH must do everything for 20's, then 18's etc) Tag outs will get quicker and quicker. (25 tag outs total in circuit) No rest for the wicked!
    20-18-16-14-12
    Light BB Back Squat (135lb max)
    Sprawl to High Bar Jump Tap or Jump Chin Up (inside cages)
    DB Back Fly (20lb DB’s heaviest)
    KB Snatch
    2XDB sit-up (hook one toe in KB handle if you can't keep legs down)

    Done early? 22-rep all-star round, or 10-rep round.
    Everything is total reps, not per side.
    35-38min

  • Kehonpaino2 Workout

    Kippaus (seisova aalto)
    Varpaat tankoon raakana ja kipilla.
    Leuanveto,
    Rinta tankoon
    Palomiespunnerrus (progressiot)

    Käsilläseisontapunnerrus kipilla (negatiiviset)

    Treeni: alkavalla min. 6

    3 Kippi leuka, rinta tankoon tai palomiespunnerrus
    seuraavalla min.
    10-30 sec L-sit

  • Tabata to the Max Workout

    Tabata Strict Muscle-up
    1 Minute Rest
    Tabata L-sit
    1 Minute Rest
    Tabata Calories on Rower
    1 Minute Rest
    Tabata 1-arm Dumbbell Snatch @ 50/35lbs

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

  • 05APR2016 Workout

    AFAP (As Fast As Possible)
    5 rounds for time of
    20 Goblet Squats 24/16kg
    20 Plate Sit Ups
    20 KB Swings 24/16kg

  • Feeling Coordinated? Workout

    DB Snatch
    TRX SL Knee Tuck
    SA DB OH Lunge (same weight as snatch)
    TRX Squat Jumps

    25/20/15/10/5
    *after each round perform 4 lengths of agility ladder (trainers choice of pattern to follow-->make it challenging). If you mess up, start over.
    *everything is per side

    16min cap

    20min

    If you finish early do bonus rounds of 10 reps

  • 080416 Workout

    Every 4 min for 32min (8 sets)
    Row 250m
    5 x Power cleans 70/50kg
    10 x STOH

  • 6/6 On Ramp - Thruster Workout

    Liike: Thruster

    Skill: handstand push up

    Workout of the day (WOD)

    For time:
    Benchmark workout Fran
    21 - 15 - 9
    Thruster
    Pull up

    Tulos: kokonaisaika

  • 3/6 On Ramp - Deadlift Workout

    Liike: Deadlift - maastaveto

    Skill: Double unders

    Workout of the day

    For time:
    20-18-16-14-12-8-6-4-2
    Kettlebell deadlift
    Jump over kettlebell

    Time cap: 10 min

    Tulos: toistot yhteensä

  • VOIMA/TEKNIIKKA Workout

    Five sets for max reps of:
    30s of MU
    30s Rest
    30s of Push ups
    30s Rest
    30s of T2B
    30s Rest