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

  • Relay Sprints Workout

    Relay Air bike/Row/Skierg in groups of 4
    Person 1. 25s. sprint
    15s. Rest
    Person 2. 25s. sprint
    15s. Rest
    Person 3. 25s. sprint
    15s. Rest
    Person 4. 25s. sprint
    15s. Rest
    5 Rounds
    As many calories as possible.

  • Back to back we're back at it Workout

    3 Rounds for quality
    5-10 Back extension curl
    5-10 Arch up
    5-10/side Twisting arch up
    4-6 Cripple crawl

  • Extra Credit 23-01-2019 Workout

    Wall Sit passing the medball from person to person.
    See how many times you can go as a group without stopping.

  • "Dead Man Walking" Workout

    AMRAP 5:
    Buy-In: 50 DU
    12 Deadlifts 60/42kg
    12 Bar Over Burpees

    Rest 5 Minutes

    AMRAP 5:
    Buy-In: 50 DU
    9 Deadlifts 80/56kg
    9 Bar Over Burpees

    Rest 5 Minutes

    AMRAP 5:
    Buy-In: 50 DU
    6 Deadlifts 100/70kg
    6 Bar Over Burpees

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC CONDITIONING

    3 rounds, rest as needed:

    5-10 Strict TTB
    20-40 Wall Facing Shoulder Taps

    RPE 3-4

  • 1/15/19 Workout

    Warm up(0:00-10:00)
    Active spiderman
    20m sprint

    Active samson
    20m sprint

    Walkouts
    20m sprint

    Barbell warm up

    Mobility(10:00-15:00)
    Front rack stretch-1:00 min
    Elevated child's pose-1:00 min

    Pointers(15:00-20:00)
    Cleans-keep bar close, pull yourself under the bar.
    Prep
    3 high hang cleans
    3 hang cleans
    3 power cleans

    Burpee-steady pace, keep moving, no full stand on lateral burpees.

    Metcon(15)

    “Hangover”

    3 Rounds:

    15 Hang Power Cleans (115/80)

    15 Lateral Barbell Burpees

    Opt(15)
    -work up to heavy hang clean

    -1600m walk/run

    -FT-Iso-core
    3 giant sets of the following:
    8 bicep curls
    8 tricep oh extensions
    8 reverse fly
    24 alternate sit ups
    24 double crunch

    -5x6 back extensions

    Finisher
    30 band pull aparts
    30 cross crunch
    1:00 min hamstring stretch per

  • Extra Credit 15-01-2019 Workout

    Accumulate:
    50-100 DB Hammer Curls
    50-100 Bent-over rear delt raises
    *Go light

  • 1/14/19 Workout

    Warm up(0:00-10:00)
    :30 sec bike(moderate)
    :30 sec air squat

    :20 sec active spiderman
    :20 sec active samson

    :10 sec row(fast)
    :10 sec walkouts

    Mobility(10:00-15:00)
    couch stretch-1:00 min per
    pigeon pose-1:00 min per

    Pointers/Teach(15:00-20:00)
    Airdyne-
    knees over pedals
    use arms

    Wallball-
    range of motion
    relax arms
    ball high

    Double unders-
    arms close to sides
    hands in front
    bound
    du prep:
    10 singles normal
    10 singles big jump
    10 double tap
    10 du's or du attempts

    Strength Cycle(20)
    Week 2-Back Squat
    Pull your chart

    Metcon(17)
    “Whip Lash”

    5 Rounds:

    1:00 Calorie Bike/Row or Abmat sit-ups

    1:00 Wallballs (20/14)

    1:00 Double Unders

    1:00 Rest

    Opt(12)
    FT20-1000m row for time
    5x6 ghdsu
    5x6 superman
    gym goat-pistols or your choice(practice)

    Finisher
    30 pvc pass through
    1:00 min plank
    50 rtw
    1:00 min butterfly stretch

  • 36 min 3 liikettä Workout

    3 min Naruhyppely
    3 min Soutu/pyörä/hiihto
    3 min Boxin yli hyppy/askellus

  • Takomo Build It #17 Workout

    4 rounds for quality
    Floor press 2xDB/KB 12 reps
    rest 30 sec
    barbell bent over row sup grip 12 reps
    rest 30 sec
    single leg hip thrust 12/side
    rest 30 sec
    rower rollout 12 reps
    rest 30 sec
    Plate/DB bent over raise 12 reps
    rest 30 sec
    plate flips hockey style 12 reps

    Rest 1 min between the rounds