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

  • 4/18/19 Workout

    Warm up(0:00-10:00)
    inchworm
    heel grab

    active spiderman
    cradle

    active samson
    knee grab

    side lunge
    straight leg bear crawl

    Mobility(10:00-15:00)
    1:00 min hamstring stretch
    1:00 min butterfly stretch

    Weightlifting (10)
    Week 4 deload-strict press

    Fittrain(20)
    200 single unders-challenge up-double unders
    then
    4rds
    12 deadlifts 115/80-challenge up-165/115
    12 hanging knee raise-challenge up-toe to bar
    12 push ups-challenge up-6 strict hspu
    sub in or db for barbell if you wish

    Opt(12)
    1600m walk/run
    5x5 glute ham raise
    3x2 front squat-climbing w/2 sec pause
    max rep pull ups/c2b/bmu in one minute

    Finisher
    1:00 min shoulder distraction
    30 scap push ups
    60 temper tantrum
    1:00 min hamstring stretch

  • 18.4.2019 Deload Cycle Workout

    Puijon portaat x 10

    Loppua kohden kovempaa. Palautus aika kun tullaan alas.

  • "Muutama" Thruster <3 Workout

    For time:

    Run 500 Meters (10 rounds)
    50 Dumbbell Thrusters ( semi kevyt että tulee pitkiä sarjoja )
    Run 500 Meters (10 rounds)

  • 4/15/19 Workout

    Warm up(0:00-10:00)
    200m run
    then
    10 knuckle draggers
    10 air squats

    10 active spiderman
    10 air squats

    10 cradle
    10 air squats

    Mobility(10:00-15:00)
    1:00 min pigeon per
    1:00 min elevated child's pose

    Weightlifting(15:00-25:00)
    Back Squat-wk 4 deload

    Fittrain(20)
    4rds
    50 air squats
    400m run
    10 pull ups/c2b-challenge up-5 ring muscle ups

    Opt(12)
    1600m walk/run
    5x5 bk ext
    5x20m sprint
    4x1 jerk

    Finisher
    30 t-raise
    15 side plank punch through
    60 rtw
    1:00 min quad stretch

  • BBC Weightlifting - Snatch Workout

    Snatch sets of 3. No tng, no letting go of the barbell.
    2 x same weight, keep increasing weight until slows down.

    4 x 2 Snatch pull
    5cm korokkeelta

  • 4/11/19 Workout

    Warm up(0:00-10:00)
    :30 sec slow row
    :30 sec jax

    :30 sec moderate row
    :30 sec heels to rear

    :30 sec fast row
    :30 sec mountain climbers

    Barbell warm up

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

    Fittrain(20)
    On the 2:00 min x10
    5 cleans-95/65-challenge up-135/95
    5 hrpu-challenge up-hspu
    50 single unders-challenge up-25 double unders
    record fastest time

    Opt(12)
    1600m walk/run
    3x1 clean pulls
    3x1 high hang clean-speed under bar
    5x5 glute ham raise

    Finisher
    30 cuff iso
    100 flutter kicks
    1:00 min sh distraction
    1:00 min quad stretch

  • 12.4.2019 Workout

    AMRAP 7
    5 hang Clean 60/40kg
    5 STOH 60/40kg
    Front Squat 60/40kg
    5-8-11-14-17-20.....

  • Rowing and thrusters (main site Tuesday 190319) Workout

    For time

    Men 135 lb.
    Women 95 lb.

  • 10.4.2019 Masters SM Workout

    Tempaus, aloituspaino + 2 x 1@85%

    Rive + työntö, aloituspaino + 2 x (1+1)@80%

    Takakyykky 3 x 1@ 80%

  • 10.4.2019 Session One Workout

    21-15-9

    Ring Dip
    Wallball 9/6kg
    Cal. Row