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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

  • Engine - Accessory Work Workout

    3-5 sets, rest as needed

    1) 6+6 Seated Single Arm DB Press
    2) 10-20 GHD Sit-Up
    3)10+10 KB Single Leg Deadlift

    Ohje: tee 3-5 kierrosta, päivän kunnon mukaan. Lepää tavittava määrä.
    1) Istuen käsipaino pressi
    2) voit skaalata V-Uppeihin
    3) Pidä kuulasta kahdella kädellä kiinni. Pyri pitämään ainoastaan tukijalka maassa.

  • ENDURANCE CLASS Workout

    30 min partner AMRAP:

    10 synchronized Burpees (chest to floor at same time)
    20 Synchronized sit-ups (sitting up position)
    30 synchronized Goblet squats 53/35) (together at bottom of squat)
    400 MB run, switch MB at 200m

  • Team Lead Legs Workout

    Run 15min on clock including explanation. Goal is for everyone to do at least two repeats of everything, but hard stop this warm-up to allow for circuit set up time.

    1. Reaction time drills (2 lines, 2 people at a time, quickly.)
      Lay down(eyes closed) at end of gym and wait for trainer to !CLAP! or yell "GO" (they can throw fake outs, SLOW, MO, GROW...be warned), get up and run to other end and clear track for next pair.
      Head First - face up
      Head First - face down
      Feet First - face down
      Feet First - face up

    2. Partner Green Band Pulls (3 laps 'there/back' of each drill?, per partner)
      Partner Backwards Band Pull
      Partner Band Resist Leopard Crawls (band on hips still) (Turn into your own animal if you want to pull more aggressively, just stay low!)

    If done early, go onto main circuit Ath.Con.Fuel.

    15

  • Pat Workout

    Wearing a 20-lb. / 14-lb. vest, 6 rounds for time:

    • 25 pull-ups
    • 50-ft. front-rack lunge, 75 lb. / 55-lb.
    • 25 push-ups
    • 50-ft. front-rack lunge, 75 lb. / 55-lb.

  • Engine - Running and Barbell Work Workout

    Run 800m
    30 C&J (60/40kg)
    Run 400m
    15 Thruster (60/40kg)
    Run 800m

    Ohje: tee harjoitus tasaisella tahdilla läpi, älä aloita liian lujaa. Käytä samaa painoa C&J ja thrusterissa. Huomioi eri juoksumatkat! Skaalaa tarvittaessa painoa.

  • AMRAP 20min Workout

    AMRAP 20 min in teams of 2-3

    Run 400 meters
    15 KB Push Presses per Person
    15 Burpees

    Scaling
    Run -> 20/15 cal row
    KB PP -> scale up to BB PP 42,5/30kg

  • WOD 2.5 Workout

    AMRAP 10
    5 C2B
    10 push ups
    15 jumping squats
    20 lunges
    25 DU

  • May Strength 3 Movement Prep Workout

    LAXball glutes + abductors + external rotators of shoulder
    Foam Roll Lats
    Mobility Band Lat focused side to side rotations + scap retract/depress holds
    Hip Wave series
    Mini band Glute Bridge

    12 minutes

  • Benchmarking Day Workout

    Fuelathalon style for our first Day of Benchmarking. Complete ALL of the following.

    400m Curve
    500m row
    500m Skier

    3:00 on 3:00 rest. 3:00 minutes to complete, partner be ready to go on the next 3:00 start.

    18 minutes to complete

    Then,

    Timer counts up to 60s. Max bottoms up KB hold. Elbow at 90 degrees. Choose a bell that you can hold for a minimum 15s. If you can hold the full 60s, next week go up in weight.

    2 minutes to complete

    Record results in each individual work out. Not in these notes.

    25 minutes

  • Skill Day Workout

    Work your Muscle-Up for 20min

    Ohje: katso video

    4-6 rounds for Quality:

    1) 1-5 Wallclimb

    2) 45-60sec Banded March

    3) 10 2xKB OHS

    4) 5-10 Ring Pull-Up

    Ohje: Seinäkiipeilyssä pyri tuomaan nenä, rintakehä, reidet ja jalkapöydät seinälle, rauhallinen alaslasku. Kuminauhamarssissa liiku kaikkiin suuntiin :(eteen, taakse, sivuttain, poikittain). Tee OHS kahdella kahvakuulalla, tarvittaessa painonnostokengät jalkaan tai kantakorotus. Renkailla vedä renkaat rintaan saakka kiinni, mikäli pystyt