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

  • Move Prep Workout

    Cat-Cow
    Beast Rock
    Underswitch to crab reach
    Beast Rock to Lizard Stretch

    Then Benchmarking!
    -Everyone does 2min max burpees together
    -As you are recovering from the burpees, trainers give 2-3min rowing technique clinic
    -then 1 attempt each at max wattage on the rower. once the wattage drops, you're off the rower.

    12-15min

  • 080317 Workout

    Conditioning
    2 RFT:
    20 Thrusters, 95/65
    20 Pull ups
    20 Wall Balls
    20 Calorie Row

  • 2/16/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    10 plyo jump
    8 deadlift(bar)
    6 toe to bar/knee to elbow
    4 goodmorn

    Metcon(8)
    Open 14.3
    This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed

    Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.

    You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

    Complete as many reps as possible in 8 minutes of:
    65-lb. deadlifts, 10 reps
    15 box jumps, 20-inch
    95-lb. deadlifts, 15 reps
    15 box jumps, 20-inch
    115-lb. deadlifts, 20 reps
    15 box jumps, 20-inch
    135-lb. deadlifts, 25 reps
    15 box jumps, 20-inch
    155-lb. deadlifts, 30 reps
    15 box jumps, 20-inch
    185-lb. deadlifts, 35 reps
    15 box jumps, 20-inch

    scaled men-see female rx.

    Metcon-comp(8)
    Open 14.3
    8 minute AMRAP:
    10 deadlifts, 135 / 95 lb. 
    15 box jumps, 24 / 20 inch
    15 deadlifts, 185 / 135 lb.
    15 box jumps, 24 / 20 inch
    20 deadlifts, 225 / 155 lb.
    15 box jumps, 24 / 20 inch
    25 deadlifts, 275 / 185 lb.
    15 box jumps, 24 / 20 inch
    30 deadlifts, 315 / 205 lb.
    15 box jumps, 24 / 20 inch
    35 deadlifts, 365 / 225 lb. 
    15 box jumps, 24 / 20 inch

    oly(10)
    3x2 high hang snatch
    3x2 high hang clean

    Finisher
    2 min hamstring stretch
    quad smash
    30 w raise

  • Friend Day 2nd Feb 2017 Workout

    “Triple Pump”
    Teams of 2 – AMRAP 20:
    1 Dumbbell Hang Power Clean 1 Calorie Row, 1 Burpee Box Step-Up @ 61/51cm
    2 Dumbbell Hang Power Clean 2 Calorie Row, 2 Burpee Box Jump (24″/20″)
    3 Dumbbell Hang Power Clean 3 Calorie Row, 3 Burpee Box Jump (24″/20″)
    Partner 1 completes the first round, 1,1 and 1.
    Partner 2 then does the same, 1, 1 and 1.
    Partner 1 completes 2,2 and 2 and tags it back to Partner 2 for the same.

    Continue completing full rounds and adding (1) repetition to each movement until time is called

  • Strength Strength

    1PC+ 3HC 75% of max

  • Omatoimi ekstra2 (midbody) Workout

    8-10 rounds : 40s on / 20 s off
    plank hold (bodyweight or weighted)

  • Morning Intervals Workout

    A) 4x
    2min ON/2min OFF
    Row 500/400m + ME Squats

    B) 4x
    2min ON/2min OFF
    alt.
    SkiErg
    Assault Bike

  • Extra Credit 27-11-2018 Workout

    Single Arm OH Banded Tricep Extensions: 3 x 25 each. Rest 30s.

  • Hang Clean Strength

    Hang Clean
    6x3r @ 80% from best Clean 1RM
    90s. Recovery

  • Adv. Class: "LINDA" Workout

    Benchmark "LINDA"
    10-9-8-7-6-5-4-3-2-1 reps for time of:

    1,5x BW DL
    1x BW Bench Press (normal)
    0,75x BW Clean

    Have two or three barbells ready. DL and CLEAN can be with the same barbell, if you just add/take off weights.

    BW = bodyweight = as much as you weigh. Scale as needed.

    10 DL, 10 BP, 10 C, 9 DL, 9 BP, 9 C... and so on.