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

  • PP, RR and Tabata Workout

    5 Rounds of;
    10 x Push Press
    20 x Ring Row

    Tabata Burpees

  • 13032013 Workout

    EMOM 10 min
    4 Clean
    20 Lateral jumps/DU
    Then
    6x400m row in pairs.

  • 2 x 6min amrap Workout

    6min amrap

    10 deadlifts 100/70kg
    20 wallball shots 9/6kg

    rest 6min

    6min amrap

    Run 760m
    burpees (as many reps as possible with the remaining time)

  • Intervals x 4 Workout

    4x
    400m run
    15 Wall ball shots
    15 USA swings
    400m run
    15 Pull-ups

    rest 3 min between. Timecap for each round is 8 minutes

  • Power clean & Push Jerk Workout

    Every 30s. for 15min
    Power clean + Push jerk (~40-60%)

  • 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.