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

  • WOD 15.2 Workout

    15.2
    Every 3 minutes for as long as possible complete (well, max time is 15′)

    From 0:00-3:00
    2 rounds of
    10 Overhead Squats 42,5/30kg
    10 Chest 2 Bar Pull Ups

    From 3:00-6:00
    2 rounds of
    12 Overhead Squats 42,5/30kg
    12 Chest 2 Bar Pull Ups

    From 6:00-9:00
    2 rounds of
    14 Overhead Squats 42,5/30kg
    14 Chest 2 Bar Pull Ups

    Etc., following same pattern until you fail to complete both rounds. Then it turn into a AMRAP with the same around of reps where you finished with. 15′ max.

  • Fitness Workout

    A.
    Every 2 minutes, for 12 minutes:
    Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
    Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
    Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold

    B.
    Four rounds for time of:
    14 Alternating Dumbbell Snatch
    14 Sit-Ups
    400 Meter Run

  • Functional 7/2016 Workout

    10 Rounds for time:
    10 Handstand Pushups
    10 Toes-to-bar

  • Functional 9/2016 Workout

    EMOM 20min
    Even: 10 Wall Ball, pull ups rest of the minute
    Odd : 7 Toes-to-bar, Box jumps rest of the minute

    Results: total score of pullups and box jumps

  • Lauran voimistelutunti Workout

  • Performance Workout

    A.
    Four sets of:
    Weight Pull-Ups x 1-2 reps
    Rest 30 seconds
    Strict Pull-Ups x Max reps
    Rest 3 minutes

    B.
    Three sets for max reps/calories:
    60 seconds Row for calories
    30 seconds Rest
    60 seconds Kettlebell Swings
    30 seconds Rest
    60 seconds Renegade Rows
    30 seconds Rest

  • Functional 6/2016 Workout

    8 Rounds of:
    (AMRAP)

    40 sec ON/20 sec OFF
    alternating:

    "Weighted" Plank hold
    KB Swings (heavy)

  • 02FEB2016 Workout

    AFAP (As Fast As Possible)
    3 rounds for time of
    800m Run
    50 Banded Goodmornings
    50 Ab Mat Sit Ups

  • This is Balls! Workout

    Wall ball x15 is the timer for all other stations on round 1. Timer is based off the second person to finish if there are two people per station. Trainer will decide how many reps is the timer for consecutive rounds.

    • alternating 2 point beast with 2s holds
    • Overhead slam ball
    • wall run
    • Slam ball or wall ball Overhead abmat sit up
    • skier

    20 minutes

  • Performance Workout

    A.
    Take 20 minutes to build to today’s 1-RM Clean & Jerk

    B.
    In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:
    3 Power Cleans (185/125 lbs)
    6 Tall Box Jumps
    9 Push-Ups