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

  • AMRAP 4 x 3' : 3' Workout

    AMRAP 4 x 3 min (A - B - A - B)

    A) 3 min AMRAP
    4 KB Swings (32/24 kg)
    5 Box Jumps

    3 min REST

    B) 3 min AMRAP
    10 Wall Balls
    5 Deadlifts, 102,5/70kg

    3 min REST

    Repeat

    Scale weights as needed.
    Aim to keep round scores similar.

  • MetCon Workout

    3 ROUNDS :

    2 mins MAX CAL row or Slam Ball (20/10)
    2 mins MAX CAL Airdyne or box jump w/step down (24/20)
    2 mins MAX shuttle sprints (outside- door to dumpster and back= 2 reps)

    *score is total reps completed all 3 rounds

  • 2/20/17 Workout

    Start up(14)
    stretch 4 mins

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

    warm up(5)

    Front squat(12)
    deload
    5@40%-50%-60%
    no amrap on final set

    Metcon/Metcon-comp (11)
    min-0:00-4:00
    20 oh squats 75/55
    20 burpees over the bar

    min-4:00-7:00
    15 oh squats 95/65
    15 burpees over the bar

    min-7:00-9:00
    10 oh squats 105/75
    10 burpees over the bar

    min-9:00-11:00
    amrap burpees over the bar
    score equals total reps

    Finisher
    60 alt toe touch
    30 t-raise
    1 min samson per

  • 2/13/17 Workout

    Start up(14)
    stretch 4 mins

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

    2rds
    heels to rear
    trav high knees
    frog jump
    bear crawl

    Front squat (15)
    Week 3
    5@75%
    3@85%
    amrap@95%

    Metcon/*Metcon-comp(12)
    10-1 digression
    thrusters 75/55-*60x2 db's/35x2
    abmat sit-ups/*ghdsu
    then
    800m run

    Finisher
    2 min hip distraction
    2 min sh smash lax
    50 rtw

  • 1/31/17 Workout

    Start up(14)
    stretch 4 mins

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

    2rds(8)
    10 plyo jump
    8 deadlift(bar)
    6 toe to bar/knee to elbow
    4 cleans(bar)

    Metcon/Metcon-comp
    amrap 9
    3 cleans 115/85 *155/105
    3 pull ups-mod as needed/*bmu

    clean(8)
    work up to heavy

    Afterburner(3)
    500m row for time

    Finisher
    2 min hamstring stretch
    50 bfsu

  • Circuit Training 260117 Workout

    AMRAP 30

    1, 2, 3... Push Ups
    1, 2, 3... Knee Hugs
    1, 2, 3... Arch Rock
    1, 2, 3... Split Jumps

    Every 5min, 25 Burpees!

  • Punnerrustesti Workout

    AMRAP 60 sek
    - EtunojaPunnerrus - tulosrajat otettu PV:n vuosittaisesta sotilastestistä:
    Erinomainen: (Ikä 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-
    - naiset 36 35 33 32 30 29 27

    • miehet 48 46 44 42 40 38 36

    Tulostaulukko Pasilla mukana... punnertakaa kuin viimeistä päivää!!

  • Pari WOD Workout

    40min amrap

    40 cal row
    10 barbell rollout
    40 cal row
    20 t2b
    40 cal row
    30 situps

    result: calories!

  • 12 Days of Christmas Workout

    For Time
    1 Sumo Deadlift High-Pull (35/25 kg)
    2 Thrusters (35/25kg)
    3 Push Press (35/25kg)
    4 Power Cleans (35/25kg)
    5 Power Snatches (35/25kg)
    6 Kettlebell Swings (24/16 kg)
    7 Pull-Ups
    8 Knees-to-Elbows
    9 Box Jumps (60/50 cm)
    10 Double Unders
    11 Burpees
    12 Overhead Walking Lunges (45/25 lbs Plate)

    Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1,

  • Endurance - 10 rounds Workout

    10 rounds for quality:
    300 m run / 400 m row
    1-2 rope climb
    10 push ups
    10 sit ups
    1 min rest