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

  • How many will you get? Workout

    Station 1
    TRX Suspended Lunges x 5 per leg
    Scissor jumps x 10 per leg
    Reverse lunges x 15 per leg

    4.5 minute AMRAP
    1 minute rest

    Station 2
    Band assisted explosive push up x 15
    burpees x 15

    4.5 minute AMRAP
    1 minute rest

    Station 3
    Goblet Squat x 5
    Jump Squat x 10
    Air squat x 15

    4.5 minute AMRAP
    1 minute rest

    20 minutes

  • Endurance Workout

    5 rounds for quality:
    10 dumbbell thrusters 30 lb/20 lb
    20 double unders / 40 single unders
    150 m run or 10 cal on assault bike
    16 DB renegade rows 30 lb / 20 lb
    16 kb swings 24/16 kg
    20 cal row
    150 m run or 10 cal on assault bike

    Rest 20 seconds after every movement

  • Performance Workout

    A.
    Every minute, on the minute, for 8 minutes:
    Strict Shoulder Press x 1 rep

    Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95

    Then rest two minutes before starting…

    Every 2 minutes, for 6 minutes (3 sets) of:
    Strict Shoulder Press x 1 rep @ 90%

    B.
    “JT”
    Complete rounds of 21, 15 and 9 reps for time of (scale 15-12-9):
    Strict Handstand Push-Ups
    Ring Dips
    Push-Ups

    C.
    Every minute, on the minute, for 6 minutes:
    Minute 1 – 8-10 Supine Ring Rows @ 2111
    Minute 2 – 45 Second Prone Plank Hold

  • Deadlift Strength

    3 sets of 5 of dead-lift
    set 1 at 65% of 1rm
    set 2 at 70% of 1rm
    set 3 at 75% of 1rm

    Record all the weights

  • VOIMA/TEKNIIKKA LEVEL 1 & 2 Workout

    E2MOM for 12 min (6x)
    Hang snatch+snatch

  • Double Slam Workout

    In order:
    5 Battle Rope Slam
    5 Sprawl
    5 Slamball Slam
    5/side Torsion Control (slowwww)

    6/6/6/6
    7/7/7/7
    8/8/8/8
    9/9/9/9
    10/10/10/10... Continue with 10

    rest when(if) you are waiting for the battle rope

    12min circuit
    15min

  • 021215 LEVEL 2 Workout

    10 min AMRAP:
    - 10 x leuka
    - 10 x punnerrus
    - 10 x airsquat

  • 011215 LEVEL 2 Workout

    5 kierrosta:

    - 6 x HSPU
    - 8 x kuula swing
    - 10 x askelkyykky (paikallaan) kuula sylissä

  • 23NOV2015 Workout

    EMOM for 20′
    Odd minutes: 7 *Power Snatches
    Even minutes: 12 Box Jumps 70/60cm

    *Choose a moderate weight. Work on mechanics.

  • It's Friday, Jump Around! Workout

    4 stations (no more than 3 people per station)

    Plate Jumps (Stack 3 bumper plates, practice bounding off the floor)
    TRX Body Saw
    Lateral Shuffle (cones 3 metres apart, each length=1rep)
    TRX Pike

    *TRX moves are for quality (aka slow)
    *Jumps and shuffles are AMRAP
    *Record total # of jumps + shuffles

    Round 1=30sec on 10 sec transition
    Round 2=40 sec on 15 sec transition
    Round 3=60sec on 20 sec transition

    12min circuit

    15min

    AFTER CLASS
    Lacrosse ball Glute + Piriformis release 1.5mins/side