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

  • Day 13 Workout

    No workout

  • WOD Workout

    3 rounds, no rest between moves, start from anywhere
    2:00 Box Jumps w Step Down
    2:00 Turkish Get-ups
    2:00 Up-downs
    2:00 Row/Ski/Bike

    Goal: Sustainable pace, good feeling!

    Extra:
    Bike Sprint: 8 x 10s on 20s off:
    - Goal: Challenging but repeatable sprint pace each round.
    +
    Side Plank 3 x 30s/side; rest as needed

  • 2.8.22 Workout

    EMOM 6 (3 rounds)
    1) 6 deadlift (heavy) + 6 Burpee over bar
    2) 30-40s handstand hold

    rest 2min

    EMOM 6 (3 rounds)
    1) 6 kb push press (heavy) + 4 Burpee box jump overs
    2) Max pull up top hold

    Rest 2min

    EMOM 6 (3 rounds)
    1) 6 floor press (heavy) + 6 Burpee pull ups
    2) 40s double kb overhead hold

  • 2.8.2022 Handstand Push-up Condition Workout

    10-9-8-.....1

    Deficit Handstand Puhs Ups ( 3,5/2" )

    After each set 30m Famers Carry 22,5/15kg

    ( 8 - 20 )

  • 2.8.2022 Workout

    AMRAP 10

    30 Double Unders
    1 Thruster
    30 Double Unders
    2 Thruster
    .....

    Add one Thruster Each Round

    Barbell 42,5/30kg

    • Aim to hold onto the barbell unbroken sets for as long as you can.
    • If you are getting Cole to needing a break on the barbell, break the double unders first. it will take less time to brake on the rope than it will to take break on the barbell.
    • Focus fast transitions.

  • 2.8.2022 Shoulder Press Strength

    For total Load

    5 Sets of 2

  • 2.8.2022 Warmup Workout

    5:00 Cardio

    3 rounds:

    20 Pass Through
    10 Banded Pull Apart
    10+10 One leg Hip Thrust
    20 Single Unders

  • 1.8.22 Workout

    SKILL 1/6
    10min skill of your choice

    kerran viikossa harjoitellaan 10min valitsemaasi voimistelu/taitoliikettä. Liike voi vaihdella joka viikko.

  • Painnonnosto Workout

    Tempaus

  • 1.8.2022 Workout

    15 RFT:

    15/12 Cal Row
    12 Burpees

    TC 30

    • With this being a 15 round workout, we need to be smart about our pacing out of gate.
    • Aim to finish the row right around the same time each round.
    • Aim to also finish burpees on roughly the same time each round.
    • Starting off a little slower than you think with the idea of aiming to speed up every 3-5 rounds is a great approach to take here.