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

  • Amanda Workout

    For Time:
    9 – 7 – 5:
    Ring Muscle-Ups
    Squat Snatches (60/42.5)

  • Warm up Workout

    • 2 rds:
      60s. Row/Bike
      10 Air squat
      10 One leg V sit up

    • 2 rds:
      30s. Row/Bike
      6-10 Wallball
      6-10 Burpee

    • Mobility...

    • Work on:
      Back squat

  • 200521 Torstai Workout

    3 Rounds
    3min AMRAP
    15/12 cal row
    8 burpee over rower
    1min REST
    3min AMRAP
    15 wallball
    12 kb sumo deadlift high-pull 32/24
    1min REST

  • JUMP 1 Strength

    1A) Clean pulls 3x3x70%
    1B) broad jump 3x3

  • Extra Credit 20-05-2021 Workout

    Strict Toes to Bar 3 x 8-10
    +
    - Foam Roll Lateral Hip x 60s each side
    - Active Straight Leg Raises x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Pe 14.5.2021 sputnik: penkki + kyykky Strength

    Band-pull-aparts, kämmenet alaspäin vähintään 100 toistoa (voit tehdä osan ennen ja osan lämppäsarjojen aikana)

    Penkki 6x5x80%

    Kyykky 6x2x80%

  • 18.5.2021 CF Workout

    Power Clean

    5 x 3 x 70%

    Snatch Balance

    3 x 3 x 65%, 2 x 3 x 70%

    Push Press

    4 x 4 x 75%

    Muscle Snatch

    1 x 5 x 70%, 2 x 3 x 75%, 1 x 3 x 78%

    3 Sets :

    10 Box jumps
    15 V - Ups

  • Wednesday Gymnastic + Cool down Workout

    Gymnastic capacity
    Warm up after rowing metcon
    2 rounds
    3 inch worm with push up
    3 pike push ups
    10 alt leg bodyweight rdl
    10 alt leg v.ups
    :20 HS Hold
    before starting WOD test 1 set of 2-3 shspu

    Every 2 min for 10 minutes (5 sets)
    Strict HSPU x 6-10 reps (unbroken set)

    Score is total number of shspu. Scale this workout for yourself to get 10+ reps unbroken when fresh. So maybe 1 abmat to get through this. Dont go all out on first two sets.

    Cool down
    2-3 min light cardio
    1+1 min piriformis strech
    1+1 min banded bully strech
    1+1 min bicep/chest strech againts wall

  • Warm up Workout

  • Wednesday Rowing Metcon Workout

    After Bench Pressing take Rowing Prep:
    :30 moderate + :15 sec fast - > rest 15s
    :30 moderate + :15 sec fast
    rest 3-5 min and start workout

    Hinshaw Row Program week 3

    Workout Definition
    4 sets:
    400m at 6min test (or fast) pace,
    60sec at easy pace,
    Rest 4min (after 4 sets),

    2 sets:
    200m at 6min test (or fast) pace,
    60sec at easy pace,
    Rest 2min (after 2 sets),

    1-minute sprint at max effort

    Score total meters
    Comment distance & average 500m pace from 1min sprint