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

  • Bench Mark Prep day 1 Workout

    INtro:
    THE Benchmark part 1
    W 20#, M 30#
    Burpees thrusters
    Just 10,9 and 8 [6 minute cap - finish early? 1 x 0.10]
    9 minutes

    Half Class
    KB Swing x10
    BW Front Step up x10 per leg (20")
    Leopard Crawl x10 (2 steps forward 2 steps backwards =1)
    8 minute AMRAPretty

    2 minute rest between then switch -

    Other Half of class
    hollow rock x20
    Torsion x20
    TRX Row
    8 minutes AMRAPretty

    OUTro:
    THE Benchmark part 2
    W 20#, M 30#
    Burpees thrusters
    7,6,5...1 [6 minute cap - finish early? 1 x 0.10]

    40 minutes

  • ENDURANCE CLASS Workout

    Stop, Drop, Burpee
    CHIPPER- 23 minute cap

    100 Air squats
    90 Butterfly Situps
    80 second plank
    70 Alternating Lunges
    60 HR Push Ups
    50 Wall ball
    40 Pull Ups
    30 Double Unders (or 90 Single Unders)
    20 Alt KB snatch
    10 TTB

    ***Every minute on the minute, complete 3 burpees

    1 MINUTE REST

    5 minute AMRAP
    KB swing, American style

  • Midline work Workout

    3 rounds

    15-20 lying leg raises
    60-90 sec hoover
    10-20 windshield wipers (hanging)

  • 21-15-9 Workout

    21-15-9
    DL 185/125
    T2B
    With 400 m run after each round, including 9's

  • 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