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

    PARTNER AMRAP:
    (Time CAP- 35 mins)

    16 Shuttle sprints(door to dumpster and back =1)
    50 Partner Wall Balls over the rig( 20/14)
    100 Push ups
    12 Shuttle sprints
    40 Partner Wall balls
    80 Double unders or 160 singles
    8 Shuttle sprints
    30 Partner Wall balls
    60 ab mat sit ups
    4 Shuttle sprints
    20 Partner Wall balls
    40 Burpees
    2 Shuttle sprints
    10 Partner Wall balls
    20 V-ups

    split reps as evenly as possible
    pick a wall ball that both partners are able to use
    score= total reps in 35 mins

  • 1. Conditioning Workout

    Teams of 3:
    200 Cal Bike
    150 Cal Row
    100 Box Jump Overs (24/20")
    75 Clean and Jerks (135/95#)
    15 Rope Climbs

  • Run BMC Workout

    Run 200m
    1 round of Barbara:

    Pull-ups 20
    Push ups 30
    Sit up 40
    Air squats 50
    Run 400m
    2 rounds of Mary:

    HSPU 5
    Pistols 10
    Pull-ups 15
    Run 600m
    3 rounds of Cindy:
    Pull-ups 5
    Push ups 10
    Air squats 15

    Run 800m

    TC 45min

  • 40 min juoksu ja 2 liikettä Workout

    200 m juoksu
    20 kyykky
    200 m juoksu
    20 istumaannousu
    400 m juoksu
    40 kyykky
    40 istumaannousu
    600 m juoksu
    60 kyykky
    600 m juoksu
    60 istumaannousu
    800 m juoksu
    80 kyykky
    800 m juoksu
    80 istumaannousu
    .... jne +200 m ja +20 toistoa

  • 7/20/17 Workout

    Start up(14)
    stretch 4 mins

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

    2rds(8)
    10 db snatch
    8 wallballs
    6 pull ups
    4 burpees

    Metcon/Metcon-comp(25)
    Teams of two complete the following:
    100 db snatch 35/20-45/25*50/35
    80 wallballs 14/12-16/14-*20/14
    60 pull-ups/*30 mu(non working partner must hang for reps to count)
    40 tandem burpees
    20 sync oh db lunge 35/20-45/25-*50/35
    teams of three follow this rep scheme: rx 150-120-90-40-20, scaled same as above.

    4x1(10)
    hang snatch + snatch-keep loads light.

    Finisher
    low back smash
    lax shoulders
    30 floor wipers

  • Peruskestävyyttä puol tuntia Workout

    (AMRAPPINA) 5 kierrosta:

    30 seconds of Pistols/Single-Leg Squats (Left) (tuelta tai boxiltakin voi tehä)
    30 seconds of Pistols/Single-Leg Squats (Right)

    Rest 60 seconds

    60 seconds of Kettlebell Swings (20/14 kg)

    Rest 60 seconds

    60 seconds of Double-Unders

    Rest 60 seconds

    Lukumäärät ylös.

  • 7/13/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    10 du's/att
    10 superman
    10 hollow rocks

    warm up deadlift(6)

    Metcon/Metcon-comp(17)
    400m run
    5 deadlifts 205/125-165/105-135/85
    15 double unders/singles x3

    10 deadlifts 225/145-185/125-155/105
    30 double unders/singles x3

    15 deadlifts 245/165-205/145-175/115
    45 double unders/singles x3

    20 deadlifts 275/185-225/165-195/135
    60 double unders/singles x3
    400m run

    gym goat(7)

    Finisher
    2 min low back smash
    2 min lax ball shoulder
    100 temp tantrum

  • Power Snatch Every 30sec for 10min @70-75% Strength

    Power Snatch Every 30sec for 10min @70-75%

    Ohje: Tee puolen minuutin välein yksi raakatempaus, kymmenen minuutin ajan. Valitse kuorma jolla pystyt tekemään koko harjoituksen läpi.

  • 6/19/17 Workout

    Start up(14)
    stretch 4 mins

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

    warm up(5)

    Metcon/Metcon-comp(20)
    60 burpees
    30 ring rows/pull ups/mod as needed
    40 hrpu
    20 kne/ttp/*ttb
    20 hspu(mod as needed)
    10 c2b/*bmu

    gym goat(6)
    100 double unders or du's/du attempts

    3x5(9)
    back squat
    start at 70% of 1rm. Climb each set.

    Finisher
    2 min couch stretch
    30 t raise
    100 bicycles

  • Midsummer workout Workout

    Midsummer workout 2017

    AMRAP 23 min

    23 KB Swings
    7 Thrusters
    7 Burpees

    23 KB Swings
    9 Thrusters
    9 Burpees

    23 KB Swings
    11 Thrusters
    11 Burpees

    ... add 2 reps to Thrusters and Burpees each round until time cap.