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

  • 4/29/19 Workout

    Warm up(0:00-10:00)
    100m run
    then
    10 squats
    10 dive bombers

    10 squats
    10 hrpu

    10 squats
    Down dog w/20 foot pedals
    then
    100m run

    barbell warm up(3)

    Mobility(10:00-15:00)
    1:00 min pigeon per
    :30 chest stretch per

    Weightlifting(15)
    Week 6 back squat

    Fittrain(22)
    400m run
    30 db front squat 45/35-challenge up-60/45
    15 decline push up-challenge up-hspu
    800m run
    30 step up/box jumps 24/20
    400m run
    30 db front squat 45/35-challenge up-60/45
    15 decline push up-challenge up-hspu

    Opt(12)
    5x5 bk+hip extension
    1600m walk/run
    5x40m sprint
    3x2 front squat w/2 sec pause

    Finisher
    30 cuff iso
    60 double crunch w/leg ext
    1:00 min quad stretch per

  • Gymnastic strength Workout

    • For Time:
    Ring Muscle Ups 15/12 reps
    1:00 rest
    Ring Muscle Ups 12/9 reps
    1:00 rest
    Ring Muscle Ups 9/6 reps

  • Pe 26.4.2019 Maastaveto Strength

    Maastaveto 3x3x max5 (palautukset 3-5min)

    Sumokyykky 5x5 kevyt

    Reverse sidebends 4x15-25 / puoli

  • Metcon Workout

    • 3 Round of:
    Double Unders 60 reps
    BB Hang Squat Clean Thrusters (35/25Kg) 20 reps

  • 29.4.2019 Session Two Workout

    Squat Clean EMOM 25

    Minute 1-5 : 5 Squat clean @50%
    Minute 6-10 : 4 Squat clean @ 55-60%
    Minute 11-15 : 3 Squat clean @65-70%
    Minute 16-20 : 2 Squat clean @75-80%
    Minute 21-25 : 1 Squat clean @ heavy single

  • 1.Conditioning Workout

    "Rope-a-Dope"
    Teams of 3:
    AMRAP 25:
    90/60 Calorie Assault Bike
    60 Alternating Dumbbell Snatches (70/50)
    300 Double-Unders
    15 Rope Climbs (15')

  • Strength work Workout

    STRENGTH

    4 rounds, rest as needed between

    1) 5 Weighted Pull-Up
    2) 10+10 Lunge Press, DB/KB or Landmine
    3) 10 Pendley Row
    4) 10-20 Deficit Push-Up (parallettes/between boxes or KB)

    RPE 4 to 4+

  • Extra Credit 25-04-2019 Workout

    5-10mins easy machine or easy jog

  • 4/25/19 Workout

    Warm up(0:00-10:00)
    :30 downdog w/foot pedal
    :30 jing jang

    :30 dive bombers
    :30 jing jang

    :30 straight leg bear crawl
    :30 jing jang

    Mobility(10:00-15:00)
    1:00 min pigeon per
    :30 chest opener

    Weightlifting(20)
    Strict press-week 5

    Fittrain(15)
    amrap 15
    10 step ups-challenge up-box jumps 24/20
    10 single arm db shoulder to overhead 35/20-challenge up-50/35
    100m run

    Opt(12)
    1600m walk/run
    5x5 hip ext
    🐐 work
    3x2 high hang snatch

    Finisher
    30 w-raise
    100 bicycles
    1:00 min bf stretch

  • Liikkuvuus & Kehonhuolto Workout

    Mobility