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

  • STRONGCON 1 Workout

    Set up equipment and work with partner. Decide on weight (unless weight is stated), can add or take away weight as needed through circuit.
    Decide on reps per exercise, or go to failure on each exercise before tagging partner. One partner works, other on machines/plank waiting to be tagged in. Cycle through all 6 exercises before starting over. Pace yourself.

    A)
    100lb/50lb BB Bench Press
    DB Back Fly
    2xKB Rack Front Squat
    TRX Pull-ups (make as short as possible, sit bum down to ground directly under handles, pull yourself up to handles with feet assistance)
    Ab Wheel
    Weight plate hollow rocks (Single arm holds 5-15lbs plates like a serving tray) One arm at a time weighted...or regular.

    B)
    Cycle through (after each exercise) while waiting for your partner to tag you;
    SKI
    ROW
    RUN
    PLANK

    35

  • Movement Prep Workout

    Dowel - mat

    Foam roll calves, shins, lats, triceps

    squat ankle mobs [0:32 - 0:52]

    quad rocks
    wrist prep

    Dowel pool cue drills
    dowel lat / tricep insertion stretch

    beast torsion

    12 minutes

  • For time Workout

    1.6km Run
    100 DU (200 SU)
    50 KB snatch (24/16)
    25 Burpee box over

    (Time cap: 20min)

  • 5x3min ON/3min OFF Workout

    5x3min ON/3min OFF

    Run around the box
    +
    AMRAP of:
    15 KB Swings 32/24kg
    12 Wall Balls
    9 Toes-to-bar
    6 Push Jerks 60/40kg

  • Engine Strength Strength

    Deadlift 5x5

  • VOIMA/TEKNIIKKA Strength

    Snatch
    EMOMx10:
    1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Take what’s there today).

  • 7-6-5-4-3-2-1 c&j + köysikiipeily Workout

    Aikaa vastaan:

    • 7-6-5-4-3-2-1 rinnalleveto & työntö (N 50kg / M 70kg)

    Jokaisen c&j-sarjan jälkeen 1 köysikiipeily pelkin käsin (legless) tai 2 köysikiipeilyä vapaalla tyylillä.

    Kirjoita kommenttiin miten suoritit kiipeilyt.

  • Plank Workout

    3 x 60sec
    Rest 1min btw sets

  • 4x10 Back Squat Strength

    Back Squat 4x10
    Heavy, but not max.
    Record times in every set.
    Rest 120sec between

  • Engine Strength Strength

    Back Squat 2RM
    25 MINS to find AHAP But good form
    Use spotters and keep it safe