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

  • Extra Credit 09-07-2019 Workout

    Elbows Out Triceps Extensions: 3 x 15. Rest 60s.

  • 11.7.2019 Session One Workout

    Run 15 min PK
    Run 10 min VK
    RUn 5 min PK

  • 8/19/19 Workout

    Warm up(0:00-10:00)
    20 jing jang
    10 warrior squats
    then
    10 air squats
    20 jacks

    10 air squats
    20 heels to rear(2ct)

    10 air squat
    20 mountain climbers(2ct)

    Mobility(10:00-15:00)
    Pigeon-1:00 min per
    Couch stretch-1:00 min per

    Weightlifting(15)
    4x1 back squat-90-95% or +5# from previous week.

    Workout(20)
    tabata :20 work :10 rest x8 rds
    step ups-challenge up-box jumps
    db strict press-challenge up-strict hspu
    single unders-challenge up-double unders
    sit ups-challenge up-ghdsu

    Opt(12)
    1600m walk/run
    5x5 hollow rock
    3x2 front squat w/2 sec pause

    Finisher
    30 w-raise
    :30 side plank per
    60 double crunches
    1:00 min couch stretch

  • Amrap 10min Workout

    15cal Bike
    10 x Pull Up

  • EMOM 10min Workout

    Odd min DU 30-60
    Even min 10 Kb Swing,
    rest of the min Burpee

  • Extra Credit 16-08-2019 Workout

    World's Greatest Stretch x 30s each pose

  • 8/14/19 Workout

    Warm up(8)
    3rds
    20 plyo
    10 single leg deadlift
    5 walkouts

    Mobility(4)
    1:00 min butterfly stretch

    Intervals(16)
    4rds
    1:00 min airdyne
    1:00 min flutter kicks
    1:00 min toe taps
    1:00 min plank
    :30 sec rest

    Opt(12)
    800m run
    tabata row

    Finisher
    60 crunches
    1:00 min pigeon per

  • 15.8.2019 Session Two Strength

    Power Clean 3RM "Drob ´n´Go", in ten minutes
    Rest 5 minute
    Power Clean 2RM "Drob nGo, in ten minutes
    Rest 5 minute
    Power Clean 1RM, in ten minutes

  • Double Header Workout

    For Time:
    50/35 Calorie Assault Bike ...

    Directly into:

    100-80-60-40-20 - Double-Unders
    50-40-30-20-10 - AbMat Sit-Ups ...

    Directly into: 50/35 Calorie Assault Bike

  • BBC Weightlifting - Squats, vk 28 (2/2) Workout

    Back squats
    4x70%
    4x75%
    4x80%
    4x85%

    Front squats
    5x60%
    5x65%
    2x5x70%

    Sisäänajo:

    Front squat open set

    Open set = tee mahdollisimman monta kyykkyä painolla, jolla kuitenkin saat maksimissaan 8 toistoa aikaan. Pyri painoon, joka jäisi jonnekin 3-6 toiston nurkille. Käytä tätä painoa laskemaan arvio 1 toison maksimista Epleyn -kaavion avulla.

    Epleyn -kaavio:

    (Paino x toistot x 0,03333) + paino
    = Arvio 1RM.