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

  • Run, Jump, Slam, Roll repeat Workout

    First...

    The curve

    then...

    Box jumps
    (set up all six boxes at varying heights)

    then...

    Overhead cross body medicine ball slam

    then...

    Ab roll out

    Rd 1 0.04, 4, 2 per side, 4
    Rd 2 0.06, 6, 3 per side, 6
    Rd 3 0.08, 8, 4 per side, 8
    Rd 4 and thereafter 0.05, 10, 5 per side, 10

    When waiting to start - hold an extended plank.
    If any backlog occurs - hold an extended plank
    When all else fails - hold an extended plank

    12 minute AMRAP
    16 minutes

  • 141215 Workout

    WOD
    3 Kierrosta
    45 sec työtä - 15 sec lepo
    Kierrosten väliin 1min 15 sec tauko

    Liikkeet:
    - Row cal
    - Tempaus kuulalla/käsipainolla
    - Wall ball
    - Boxjump

  • Simple, yet effective Workout

    10 rounds:
    10 Wallball,
    5 Pull-Up

  • Bulgarian Split Squat Strength

    Bulgarian Split Squat 5x4/leg

    DB Overhead Push Press 5x8

    45sec mobility

    4min rounds
    25mins

    Stretch of the Day
    -Lacrosse ball pec release

  • 081215 LEVEL 2 Workout

    FOR TIME:
    Cash in: 400m juoksu
    3 kierrosta:
    - 15 x shoulder to over head (valitse paino)
    - 15 x TTB
    Cash out: 20 x burpee

  • Fitness/Performance Workout

    A.
    Five sets of:
    Dumbbell Shoulder Press x 4-6 reps @ 2011
    Rest 60-90 seconds
    Farmer’s Carry x 100 Meters
    Rest 60-90 seconds

    B.
    Complete as many rounds and reps as possible in 4 minutes of:
    4 Strict Pull-Ups
    8 Push Presses (95/65 lbs)

    Rest 4 minutes, and then . . .

    Complete as many rounds and reps as possible in 4 minutes of:
    15 Kettlebell Swings (32/24 kg)
    15 Push-Ups

  • Helen Workout

    Helen

    3 rounds for time:
    400m run
    21 kettlebell swings 24/16kg
    12 pullups

    You will be retesting Helen at the beginning of Jan to see how well everyone has kept up with their training over the festive period.

  • Extrat: Jäätölen tekoa + tiukka MU läpimeno Workout

    3 x

    5 x ice-cream maker
    5 x strict MU transitions

  • BEAR HUNT Workout

    3 rounds for time:
    40m BEAR CRAWL
    10 T2B
    10 WB
    20 DU

  • Performance Workout

    B.
    Every 3 minutes, for 15 minutes (5 sets):
    Back Squat x 2-3 reps @ 30X1

    C.
    Against a 2-minute running clock, perform the following:
    Row 250 Meters
    Max Reps of Squat Cleans (135/95 lbs)

    Rest 2 minutes between sets, and complete a total of four sets.