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

  • Back squat Strength

    4x4
    Go by the feel. Rest 3-4 min btw sets

  • 20.5.2017 Workout

    For time
    4 x 400m.
    Rest 1:30 btw rounds.

    Go Fast!

  • 5/24/17 Workout

    Start up(14)
    stretch 4 mins

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

    warm up(5)

    Metcon/Metcon-comp(12)
    21-15-9
    ft squat 115/75-*135/95
    ttp/hkr/*ttb

    afterburner(6)
    3x200m on the 2

    gym goat(7)

    Finisher
    2 min quad smash
    2 min lat smash
    90 sec l hang/knee tuck hold

  • Snatch complex Strength

    Working 20 minutes following complex.

    Snatch high pull + high hang snatch + snatch

  • Double Trouble Workout

    Set up all of the following as a station with a partner. You will swap back and forth between KB and none KB exercises.

    DB Glute Bridge (DB on hips) x4
    Double KB Clean x2

    complete each then move to next superset

    DB Reverse Crossover Lunge x4 (total reps)
    Double KB Front Squat x2

    complete each then move to next superset

    Double KB Push Press / Press x4
    Lateral Crawl (2/2 = 1) x2

    complete each then move to next superset

    Renegade row without push up (total reps) x4
    Double KB Row x2

    • Same Kettlebell weights for all KB Movements
    • Use same DB for all Dumbbell movements

    4/2, 6/4, 8/6, 10/8, 10/8, 10/8...

    20-23 minutes AMRAP. Mark sets complete at 10/8.

    30 minutes with Clean demo + set up etc.

  • TGU Complex Workout

    TGU to tall sit and back down
    +
    TGU to half kneel and back down
    +
    TGU full
    = 1 "rep"

    7 minutes alternating sides bell stays up through entire "rep"
    Treat as a controlled AMRAP

    3 minutes explanation/demo/practice
    10 minutes

    *if still new to TGUs view this as simply 10 minutes of practice.

  • Basic conditioning Workout

    18 min for quality with a partner

    Athlete 1: 3min

    Athlete 2: 3min

    • 10 Burpee
    • 10 Box step over

    Keep heartrate low and a steady pace. Switch between the parts every 3 min.

  • ENDURANCE CLASS Workout

    pick one

    Mary or Cindy

    Mary - 20 min AMRAP
    5 HSPU
    10 alt. pistol squats
    15 pull ups

    Cindy - 20 min AMRAP
    5 pull ups
    10 push ups
    15 squats

    Rest 5 minutes, then 5 minute EMOM-
    ( no measure )
    :40 work, :20 rest
    1- elbow plank
    2- side plank, rt
    3- side plank, lt
    4- superman
    5- hollow hold

  • VOIMA/TEKNIIKKA after WOD Workout

    Gymnastics Conditioning
    Ninjas: EMOMx7: 12 unbroken kipping HSPU
    Advanced: EMOMx7: 9 unbroken kipping HSPU
    Intermediate: EMOMx7: 6 unbroken kipping HSPU
    Beginner: EMOMx7: 3 unbroken kipping HSPU

  • Engine - Strength Work Strength

    5 rounds, rest 1-2min between movements

    Squat Clean + 4 Front Squat AHAFA

    6+6 Single Arm KB Press

    10-20 GHD Sit-Up