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

  • Conditioning 28-02-2021 Workout

    4 rounds for quality at steady pace
    45 Meter Sled Push - moderate weight
    45 Meter Farmers or Odd Object Carry - heavy
    1:00 Row/Bike/Walk/Ski Easy

  • Front squat Strength

    Front squat
    5x3

    1x3 75%
    1x3 78%
    3x3 81%

    Rest 2-3min.

  • Extra Credit 25-02-2021 Workout

    Banded Y-T-A-T: 3 x 10. Rest 60s.
    - Y-T-A-T = 1 rep
    +
    - Foam Roll - Lats x 60s each (6-12 inches of motion)
    - Biphasic Lat Stretch x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Nate Workout

    4x20s. on 10.s off
    Front lever
    hollow hold
    HS hold
    KB DL

    AMRAP in 20 minutes
    2 Muscle-Ups
    4 Handstand Push-Ups
    8 Kettlebell Swings
    @ 2/1.5 pood - 32kg/24kg

  • For time Workout

    For time:
    Ring Muscle up
    8x3-5

    (Time cap: 10min.)

    • Ohjeistus:
    • Kaikki sarjat tulee suorittaa pilkkomatta.
    • Mikäli joudut katkaisemaan sarjan kesken, tulee ko. sarja aloittaa alusta.
    • Skaalaa toistoja omalle tasolle sopivaksi.
    • Jos et tee Muscle uppeja, voit tällöin skaalata toistoja myös ylös päin, esim: C2B: 8x6-9.

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC STRENGTH

    3 rounds, rest as needed

    1) 60-90sec Plank Hold (loaded if needed)
    2) 2-3 (wall walk + 10 wall facing shoulder taps)

    RPE 3 to 4

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC STRENGTH

    4 rounds, 20sec ON, 40sec OFF

    1) Ring Support
    2) Chest over Bar Hold
    3) Hollow Hold

    RPE 3-4, tailor the time and movements if needed.

  • COOL DOWN Workout

    5min run/bike/airbike

    30sec Active/Passive Hang video
    Thoracic Flow video

  • COOL DOWN Workout

    Jog/Row/Bike/Ski 5min

  • COOL DOWN Workout

    5min Row/Airbike with nose breathing only

    Perfect Stretch video