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

  • Strength work Strength

    5 rounds, rest as needed:

    1) 5 Back Squat
    2) 5+5 Single Arm Standing DP Press
    3) 5 Weighted Pull-Up

  • Olympic Lifting Strength

    Hang Clean + Clean complex
    build up to 60% then :
    EMOM 10 min
    add weight each min

  • WOD Workout

    AMRAP 12:
    10 Alt. DB Snatch@22,5/15kg
    10 Burpees
    200 Meter Run / 250m Row/ 12/10cal bike

    Rx+: 2/1 Bar Muscle-ups each round before the DB Snatches
    goal: 4+ rounds

  • 20min emom of your choice Workout

    20min EMOM, designed by you.

    Go by feel. You can go odd/even or straight emom.

  • 5/23/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    8-12 rkbs
    8-12 db pp
    8 superman

    Metcon/Metcon-comp(12)
    amrap 12
    15 kbs 35/20-*53/35
    15 step ups/*box jumps 24/20

    work up to hvy 2 tng cleans(12)

    Finisher
    2 min hip opener
    2 min chest opener
    100 flutters

  • Engine - 5 rounds, 2min rest Workout

    5 rounds, rest 2min between sets

    Run 400m
    12 Thruster (40/30kg)
    8 Bar over Burpee

    Ohje: Juokse 400m, jonka jälkeen tee 12 thursteria ja 8 burpeeta tangon yli. Lepää tasan 2 minuuttia kierrosten välillä. Pyri tasaiseen suoritukseen ja pyri tekemään thrusterit putkeen. Harjoitus ei ole maksimisuoritus, mutta saat hengästyä kunnolla. Pyri pitämään kierrosajat samoina läpi harjoituksen.

  • Engine - Rowing Workout

    5 rounds: Row 3min -5-10sec under 5k pace, and 1 minute +5-10sec 5k pace

    Ohje: Souda kolme minuuttia 5-10 sec nopeampaa tahtia kuin 5km keskivauhtisi oli ja minuutti 5-10sec hitaammin kuin 5k keskivauhtisi. Tee tätä viisi kierrosta. Älä nouse koneesta pois harjoituksen aikana, harjoitus kestää yhteensä 20min. Skaalaa tarvittaessa vauhtia nopeammaksi tai hitaammaksi. Kyseessä ei ole maksimisuoritus, mutta saat hengästyä kunnolla.

  • How Low Can You Go? Workout

    Everything starts at 20 reps. Decrease by 1 rep each round. Follow in any order to avoid rower pile up, but must complete all exercises before starting next round

    V snap
    Hollow Rock
    Rower strokes - Just arms
    Beast torsion control (total reps)
    KB Swing

    Remainder of class.

  • Workout Workout

    4 Total Rounds:
    a) 4 min. AMRAP - Ascending Ladder (3,3,3...6,6,6...9,9,9...etc...) of:
    - KB/DB Goblet Squats @ 35-53/15-45 lbs.
    - Cal. Row/Bike/Ski
    - Hand-Release Push-Up

    b) 2 min. Jog/Bike/Row @ Recovery Pace

    • After each recovery period, reset back to three reps on the 4 min. Ladder. Keep track of where you get to on the first 4 minute AMRAP and try to maintain or better that each of the following rounds.

  • 100517 Workout

    Conditioning
    For time:
    21 - 15 - 9
    Bike for Calories
    Thrusters (95/65)
    Directly into:
    15 - 12 - 9
    Calorie Row
    Hang Squat Cleans (95/65)
    Directly into:
    12 - 9 - 6
    Over-the-Bar Burpees
    OHS (95/65)