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 CLASS Workout

    25 minute AMRAP
    Slam ball
    KB flip to Squat 53/35
    KB snatch left arm 53/35
    KB snatch right arm
    Wall ball 20/14
    T2B (scale k290)
    * Start with 2 reps, increase by 2 reps each round
    * 4 room sprints after each round (down and back is 1)

  • AMRAP 15mins Workout

    Max rounds in 15 minutes
    Push up- 10reps
    T2B/K2E- 20reps
    Hip extensions- 30reps

  • Snatch + OHS 4x(3+3)x60% Strength

    Snatch + OHS 4x(3+3)x60%

  • Engine Gymnastics Workout

    8 Min EMOM

    1. 10 Kipping Pull Up
    2. 5 Strict HSPU

    2 Min Rest

    8 Min EMOM

    1. 10-15 Hollow Rocks
    2. 10-15 Diamond Push ups

  • 11.2.2017 Workout

    5 RDS

    Row 500m
    Max reps UB push ups.

  • 2/8/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds
    10 du's/att
    10 superman
    10 hollow rocks

    Metcon/Metcon-comp(15)
    35 burpees
    800m run
    35 burpees

    gym goat(5)

    Finisher
    2 min couch stretch
    2 min sh distraction
    2 min six inch hold

  • Morning Intervals Workout

    5x
    (4xRow and 1xAssault Bike)

    15sec Work/25sec Rest
    30sec Work/40sec Rest
    45sec Work/55sec Rest
    60sec Work/2min Rest

  • 2/6/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    8 strict db press
    8 db squat cleans
    8 sit ups

    Front squat(15)
    week 6 add 10 from previous cycle
    Determine load using 90% of 1rm
    3@70%
    3@80%
    max reps @90%

    Metcon/*Metcon-comp(14)
    Open 15.3
    amrap 14
    50 wall-ball shots 20/14
    200 single-unders

    Metcon-comp(14)
    *amrap 14
    7 muscle ups
    50 wall balls 20/14
    100 double unders

    Finisher
    2 min samson stretch
    75 knee tap crunch

  • Tempausta tunteella ja taidolla Strength

    A. Every 3 minutes, for 18 minutes (6 sets): Snatch x 3 reps
    Set 1 – 3 reps @ 60%
    Set 2 – 3 reps @ 70%
    Set 3 – 3 reps @ 80%
    Set 4 – 2 reps @ 85%
    Set 5 – 3 reps @ 80%
    Set 6 – 3 reps @ 80%
    Eli 18 min aikaa edetä laadukkailla tempauksilla - aloita niin pienillä painoilla että tempaus käy kunnolla kyykyn kautta ja ettei kädet tee työtä liikaa vaan kroppa. High Pull-veto rohkeasti mukaan joka tempaukseen.

  • SaturDAZE's WERKOUT! Workout

    WARM UP - SOLO
    20s ON : 8s OFF
    High Knees (X4)
    Speed Sprawls (X4)
    Speed Skaters (X4)
    TRX Jumping Row (X4)
    TRX Knee Ins / Pike / Mountains / See Saw (X2)
    10 mins TOTAL

    WORKOUT
    6 Stations, 2 ppl per station, partners move together

    KB Deficit KB Sumo SQ (MOD: SUMO GOB SQ) (Stack 3 columns of 3, 45lbs plates
    BB inverted Row (set up BB on Racks, Pull towards rack NOT away)
    Spartan MB smash

    Super Burpees (1 rep = thruster, renegade row (no PU) ) F 12lbs M 20lbs
    Ab Roll Outs
    Curve ( 0.06 // 0.1 // 0.05 )

    ROUND 1 (approx 3min total)
    20s ON : 8s Transition
    X1
    1 min rest

    ROUND 2 (approx 10min total)
    35s ON : 10s Transition
    X2
    2 min rest

    ROUND 3 (approx 14min total)
    25s ON : 8s transition
    X4
    3 mins rest

    REPEAT ROUND 1