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

  • Sugar-full Redbull workout Workout

    For max rounds
    Max rounds in 4 minutes of 5x Hang Clean (135#/85#) + 10x Burpees
    Rest 2 minutes
    Max rounds in 4 minutes of 5x Power clean (135#/85#) + 10x Pull-ups
    Rest 2 minutes
    Max rounds in 4 minutes of 15x Box Jumps (24/20") + 15x Wall Balls (20#/14#)

  • Sept Strength 4 Week 5 Strength

    Bring it back to where we started.
    Look back to week 1, you should be jumping higher and swinging more. Form over load on Step ups

    SL Box Jump (onto plates) 4 x 6/
    KB Goblet Side Step up (knee bent to 90 degrees as starting point) 4 x 8/
    Heavy KB Swing x8

    Partner starts into SL Box Jumps When Partner 1 finishes first leg of step ups

    4 min sets

    20 minutes

  • Monster 39/2016 Workout

    PartnerWOD
    8 Rounds
    (30sec ON/30sec OFF with Partner. Partner 1 works -P2 rest....

    Rowing in Calories
    KB Snatches 24/16kg
    Situps
    Thrusters 42,5/30kg
    Rest

    (Score, total of your reps together)

  • Engine Gymnastics Workout

    Superset 5 sets on each
    A. 5-10 Diamond push ups (scale to regular push ups if needed)

    B. 10-15 Ring Row ( feet on box if needed)

    2 mins rest after A & B

  • AMRAP Workout

    Max rounds in 12 minutes
    8x Hang clean (70-75% 1RM)
    Sprint 50 yards out and back

  • VOIMA/TEKNIIKKA Strength

    4 sets of:
    Push press x 2-4 reps
    Rest 60s
    Plank from rings x 60-90s
    Rest 60s

  • WOD 16.9 Strength

    Press 5 x 2 (HEAVY, no misses)

  • 120916 Workout

    4 rounds for max reps of:
    60s of Rowing for cal.
    Rest 15s
    60s of Push-ups
    Rest 15s
    60s of strict supinated grip Pull-ups
    Rest 15s

  • 8min AMRAP Workout

    200m run
    5 hspu
    10 wall ball

  • Stop Drop and Roll Workout

    Burpee variation always comes first,

    Drop Squat burpee with hollow body log roll at the bottom (x 1 per direction)
    x10

    then in any order,

    • Curve x 0.06
    • Scissor jump skier x 5 strokes per leg (regress to reverse lunge, regress to regular ski)
    • rower just arms x10 strokes
    • ABmat situp x10
    • Ab wheel with 10s pause x1

    14-16 minute AMRAP

    Remainder of class