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

  • 220217 Workout

    Conditioning
    Alternating Tabata (8 Rds of :20s/:10s):
    Front Squats (50/35)
    TTB

    20 seconds of Front Squats, followed by a 10 second break
    Followed by 20 seconds of TTB, with another 10 second break.
    Repeat this process for a total of 8 sets.

  • 8 minute AMRAP Workout

    10 pistol squats
    15 WB 20/14
    10 T2B (scale 24 K290)

  • 4 x 5 min AMRAP Workout

    4 x 5 min AMRAP, 3 min rest in between

    A-B-A-B

    A)
    9 Thrusters 42,5/30 kg
    30 Double-Unders
    3 Pullups (scale up to C2B)

    B)
    5 Pullups
    10 Pushups
    15 Wall Balls

    Aim to keep round scores similar.

  • 24 h amrap Workout

    Benchmark

    Vertaa Kehäkalenteri 24.12.2016

    Hyvää joulua!

    AMRAP 24h

    Kinkkua
    Laatikkoa
    Suklaata
    Unta
    Seurustelua
    Kinkkua
    Laatikkoa
    Suklaata
    Unta

  • Tabata be kidding me! Workout

    SA KB clean (alternate every round)
    Curve
    Hollow Rocks
    Rower
    Conditioning Push-ups
    Ski
    Cross-body Mountain Climbers

    ** complete 8rounds at each station before moving on.

    30min

  • Minion Sized Amraps Workout

    a. 20 Ski Pulls -- 10 Reverse (candlestick) Burpees
    b. 10 WallBalls -- 10 Abmat Situps
    c. 100m Row -- 15 Jumping Pull Ups
    d. 0.06 Curve -- 10 Burpees
    e. 30DU/60 Singles -- 20 Squats
    F. 10 inchworms -- 10 conditioning pushups

    5min/ 1min

    Score is total rounds completed thru whole circuit

    30min

  • You Go, I hold Workout

    4mins/station :20sec rest

    Box Jumps/Step Ups x10
    Hanging Mountain Climbers (Fat grips strongly encouraged)

    Battle Rope Waves (keep slack in the rope) x15
    Lunge Hold (back knee 1 inch off floor; switch legs every round)

    Curve 0.05
    Extended Plank Hold

    13min workout

    16min

  • Strength #3- Week 4 Strength

    A1- SL DB RDL 5x 6/ then 6/

    B1- Barbell Push Press 5x 2 (each rep is a controlled eccentric or else it's too heavy)
    B2- Standing Broad Jump 5x 10 (jump back and forth)

    3-3.5min rounds

    20min

  • Bench Mark Prep Day 2 Workout

    NOTE: For those of you participating in Benchmark, treat today as a warm up to the main event. DO NOT KILL YOURSELF, unless you feel as though you want to, in which case. Enjoy.

    TGU
    4 minute demo and skill work
    7 minutes to build up to your heaviest TGU then keep working there for remaining minutes

    11 minutes

    Swapping with your partner back and forth with your partner, both partners always working

    30:15 x 3 per, 30s transition between

    1. renegade row - No Push up / Row
      (W:10#/ M:20#)

    2. KB Swing / SKi

      (W:35# / M:55#)

    3. Sprawl / Single skips

    13.5 minute circuit

    19 minutes

    FINISHER

    Abmat situps / burpees / tuck jumps

    10/5/3
    5-7 minute AMRAP
    10 minutes

  • 9/27/16 Workout

    Start up(18)
    foam roll lats and thoracic (upper back) (4)
    hamstring stretch (2)

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

    2rds(6)
    10 plyo jump
    8 deadlift(bar)
    6 toe to bar/knee to elbow
    4 squat clean (bar)

    clean pull + hang clean work up, but do not sacrifice form for load (7)

    clean-work up to heavy(10)

    Metcon(11)
    30-20-10
    kbs 53/35
    ttb-mod as needed
    then 400m run

    Metcon-comp(11)
    30/20/10
    kbs 70/53
    ghdsu
    then 500m row

    Finisher
    2 min glute smash
    2 min hamstring stretch
    60 sec l hang/tuck