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

  • Endurance WOD Workout

    In teams of 2 for time:

    ”Karjalan Kolmio”
    3000 m row
    100 burpee box jumps
    3000 m run

    Share the work. One works one rests.

  • Accessory Workout

    Front Rack Lunge
    4 x 6+6 steps

  • Leiri 1 Workout

    10min amrap:
    5 STOH
    10 Deadlift
    15 Box jumps

    RX 50/35

  • Rowing for calories Workout

    Rowing for calories

    10-minute EMOM row 12/10 calories

  • EMOM x10 Workout

    1.) DU's
    2.) DB snatch

    • you choose reps/weight

  • “CHRISTOPHER PICKFORD” (HERO WOD) Workout

    For Time:
    Lift 20,000 lbs (9072kg)

    • Pick any weight you want but the weight cannot change. Lift the barbell in any manner until you reach a total of 20,000 lbs.

    This Firefighter Hero WOD is dedicated to Christopher Pickford, FDNY, Engine 201, who was killed on September 11, 2001.

    Christopher Pickford never wanted to be anything but a firefighter, although he had a number of talents. Pickford, 32, also played the guitar with his band, "Ten Degree Lean," wrote music and prose, studied screenwriting and worked as a paralegal in the Queens district attorney's office.

    But his heart was so set on firefighting that his parents, Linda, and Thomas of Kew Gardens, rejoiced with him when he emerged as a firefighter with the last class of 2000. Just 18 months in the service, he was assigned to Engine Co. 201 in Brooklyn's Battalion 40.

    When his mother, who also works in the Queens district attorney's office, learned of the disaster at 9 a.m., she called her son in the Brooklyn firehouse. "I said, 'Tell them your mother said you are not to go,' and he laughed," she recalls. He was one of four men from his company who entered Tower Two to search for survivors, 10 minutes before the tower collapsed.

    "Chris was young, but he had the makings of a great firefighter," Capt. Luke Lynch said. To his friends from Forest Hills High School, "Chris was the glue that held us together," said his close friend, Amy Whalley of Glendale. "He was the ringleader who planned our activities. We called him 'Super.'" At 6-foot-5, Pickford was "a gentle giant, with a wonderful sense of humor," she said. "But he loved being a fireman and wouldn't have changed anything, even now."

  • CFET: 20140812 - Snatch (hi-hang, hang) Strength

    Every 2 minutes for 16 minutes

    High Hang Snatch + Hang Snatch

  • OHS 5x2 Strength

    In 15 minutes:
    5x2 Overhead Squat

    Rest 2 minutes btw sets

  • WOD Workout

    "AMRAP in 16 minutes
    5 Box Jumps @50/60cm
    5 Handstand Push-Ups
    5 Single Right Arm KB Thrusters @24/16kg
    5 Single Left Arm KB Thrusters @24/16kg"

  • Warm up Workout

    A.1.
    2 rds:
    45s. Row/Air bike
    8-12 Air squats
    6-8 Ring rows
    6-8 Push ups

    A.2.
    2 rds: (empty barbell)
    5 Deadlift
    5 Hang power clean
    5 Front squat
    5 Shoulder press

    A.3.
    2 rds: (add weight)
    3 Power cleans
    3 Hang squat cleans
    3 Push jerks

    A.4.
    Mobility...
    - Hip / Glute / Hamstring / Shoulder