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

  • 2. Conditioning Workout

    For Time:
    200 Double Unders
    1,500 Meter Row
    100 Wallballs (20/14)
    50/35 Calorie Bike

  • Morning Intervals Workout

    3x10min (rest 2min)

    I Go, You Go

    A) 15/10 Cal. Row
    15 Squats

    B) 10 Wall Balls
    5 Burpees

    C) 10 KB Swings
    10 Box Jump Overs

  • Strength work Strength

    4-5 rounds, rest as needed:

    1) 5 Front Squat
    2) 5+5 Single Arm Standing DB Press
    3) 5+5 Single Arm Ring Row
    4) 3-10 Strict TTB

    RPE 4

  • Monday complex Workout

    Find the max load for the following complex:

    3x deadlift
    1x clean
    1x hang clean
    3x front squat

  • 4x7min AMRAP Workout

    4x7min AMRAP
    (2min rest)

    A) 10/7 Cal. Row
    7 Burpee over Row

    B) 15 Wall Balls
    35 Double Unders

    C) 6 Burpee-Box Jump Overs
    16 DB Snatches

    D) 7 Pushups
    7 Toes-to-bar / V-ups

  • Extra Credit 07-09-2018 Workout

    Barbell Curls 21s: 3 x 7-7-7. Rest 60s.
    – Bottom + Middle + Full ROM.

  • Strict Press Strength

    Strict Shoulder Press:
    alkaen 40 % ---> 85-90%

    Minuutin tauot toistojen välissä, ykköset 2 min tauoilla
    *Set 1 – 5 Reps
    *Set 2 – 3 Reps
    *Set 3 – 3 Reps
    *Set 4 – 2 Reps
    *Set 5 – 2 Reps
    **Set 6 – 1 Rep
    **Set 7 – 1 Rep
    **Set 8 – 1 Rep

  • Endurance Class Workout

    4 min AMRAP
    200m run with MB 20/14
    50 KB swing 53/35
    16 single arm Hang DB/KB clean and jerk 53/35 (8 rt, then 8 lt)
    12 reverse burpee to 6” touch
    16 HSPU (scale to HRPU)

    2 minute rest

    8 minute AMRAP
    Repeat same as above

    2 minute rest

    AMRAP
    Complete same as above for time
    (16 minute time cap)

    • for the reverse burpee, start standing tall then roll back to tuck position, then without using your hands roll forward to standing, then jump to touch bar/wall 6 inches above your hands. This will require tight core and also use momentum to roll forward to standing again. Scale as needed using hands to assist you up.

    • Score is total reps across all 3 AMRAPs, if you complete WOD in the final AMRAP note your time in comments.

  • 2. Body Armor Workout

    4 “Giant Sets”:
    10 Kneeling Single Arm Dumbbell Press (Each Side)
    10 Romanian Deadlifts
    15 Close Grip Push-ups
    15 Weighted Pausing Hip Extensions (25/15)
    Athlete’s choice on loading, but it must be moderate enough so that allows for unbroken repetitions each time. On the hip extensions, pause for a full two seconds at the top of each repetition. Rest 2:00 – 3:00 between sets.

  • Strength 16-07-2018 Strength

    Back Squat: 5RM. Rest 2:00+ between heavier sets.

    – Beginner: 5 x 5, adding weight if form permits. Rest 2:00