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

  • Warm up Workout

    60s. Row / Bike / Ski

    2 rds:
    5 Walk out + Push up
    7 Ring row
    9 Air squat

    60s. Row / Bike / Ski

    2 rds:
    4 DB's Clean
    4 Db's Front squat
    1-2 Rope climb
    30s. SB carry

    Mobility:
    - Lunge complex
    - Pigeon stretch
    - Shoulders

  • COOL DOWN Workout

    5min Row/Airbike/Bike nose breathing only

    5-10 Down Dog to Cobra video

  • SKILL: MUSCLE UP Workout

    False grip hang 4x15s
    False grip pull up 3x2 or 3x3

    Negative dip 3x3
    Transition feet on the Ground 4x2
    Negative mu 3x2

  • COOL DOWN Workout

    5min Row/Airbike/Bike nose breathing only

    Thoracic Flow video + accumulate 3min of hanging

  • 3x6min AMRAP Workout

    GYMNASTIC CONDITIONING

    3x6min AMRAP,
    2min rest between sections (A+B+A)

    A)
    20 Alternating pistol squats
    15 HSPU
    5 BMU

    B)
    15 TTB
    20m Handstand walk

    Complete section A, then section B, and then section A again. All sections are 6min AMRAPS.

    Target: Pace yourself so that you get the same amount of reps from section A on the first and last AMRAP.

    Tailoring Options:
    Pistol Squat→ check variations from video
    BMU→ jumping bar mu
    TTB→ hanging high knees
    HSW→ decrease distance or 30 wall facing shoulder taps

    RPE 3-4

  • COOL DOWN Workout

    1-3 rounds of Lunge Flow video

  • 19.3.2020 Home Workout Workout

    Näillä pääsette alkuun lenkin jälkeen 👌

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  • 5x 5min ON/2min OFF Workout

    5x5min AMRAP (2min rest)

    a) 2 Muscle Ups
    4 Deadlifts 100/70kg
    6 Burpee over bar

    b) 20/15 Cal. SkiErg
    +
    AMRAP of:
    5 Box Jumps
    10 Wall Balls

    c) 10 Toes-to-bar
    30 Double Unders

    d) Row 15/10Cal.
    10 Pushups
    20 Squats

    e) 10 Hang Power Cleans 50/35kg
    10 Ring Dips

  • F.U. Corona WOD #22 Workout

    EMOM 20:00
    - Body Weight Thruster
    - Single Arm Single Leg Plank
    - Jumping Jacks
    - Single Leg Hold

  • EMOM 21 min Workout

    EMOM 21 min (quality only!)

    EMOM 21 minutes of:

    1. 10 CTB pull-ups / Normal pull-ups

    2. 15 Wallball shots 9/6kg

    3. 20/18 Calories bike

    *Skaalaa tarvittaessa C2B = kippileukoihin (avustuksella) tai rengassoutuun / istuen lattialta leuanveto