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

  • 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

  • Endurance Class Workout

    EMOM/7 rounds total
    * If you have a weighted vest wear it.
    Min. 1- 100 m sprint
    Min. 2- 12 burpees
    Min. 3- 24 stationary alt. Lunges
    *For each additional round of lunges, the reps increase by 2. So round 1 is 24, then 26,28,etc. If your sprint time is slower than previous round, then do not increase reps on lunges for that round,just repeat reps you did on previous round.

    The goal for this workout is to push the sprint, then maintain good pace on burpees and lunges. Remember run fast then maintain for other movements, check your time on the run each time and strive maintain that run time every round.

    Score is total reps accumulated for lunges, also note best sprint time.