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

  • OPTIONAL ACCESSORY Workout

    2-3rounds:

    10-20 GHD hip extension
    10+10 Db row
    10+10 Db seated press

  • Painonnosto: Slow Snatch Pull, 5x2 Strength

    Five times two

  • Extra Credit 19-08-2021 Workout

    Banded Facepull-apart: 100 quality reps.
    +
    - Foam Roll Hamstrings x 60s each (6-12 inch passes)
    - Active Straight Leg Raises x 20 reps each side
    - Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Finisher 23-04-2023 Workout

    3 SETS
    20 Double DB Twisting Biceps Curls
    15 DB Reverse Curls
    10 DB Waiter Curl
    -Rest As Needed b/t Sets-

  • Conditioning 23-04-2023 Workout

    PERFORMANCE
    EMOM x 18 MINUTES
    MIN 1 - 10/8 Cal Bike/Row/Ski + Max KB Russian Swing
    MIN 2 - 10 Box Jumps Step Down + Max Sit-Ups
    MIN 3 - :45 Static Hold (Athlete Choice)

    FITNESS
    EMOM x 18 MINUTES
    MIN 1 - 8/6 Cal Bike/Row/Ski + Max KB Russian Swing
    MIN 2 - 8 Box Jumps Step Down (Athlete Choice) + Max Sit-Ups
    MIN 3 - :45 Static Hold (Athlete Choice)

    *Static Hold Options:
    Plank Hold
    Wall Sit
    Hollow Hold
    Dead Hang
    Handstand Hold
    - RPE 8
    - Video: https://vimeo.com/816655968

  • Extra Credit 03-12-2021 Workout

    Farmer Carry: 4 x 40 Meters. Rest 90s.
    - As Heavy as possible
    +
    - 45 Degree Biphasic Hip Flexor Stretch x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Strength 12-12-2021 Workout

    Superset!
    4 sets!

    Front Rack Shin Box to Cossack Squat x 6 each.
    Rest 60s.
    Half Kneeling KB Windmill x 8 each
    Rest 60s.

    • Aim for a little progress form last week.

  • Strength 20-02-2022 Workout

    4 rounds for Quality
    10 Landmine RDLs
    90s Easy pace Bike, Row, Jog, Ski
    10 each DB Death March
    90s Easy pace Bike, Row, Jog, Ski

    • Goal: Challenging sets for strength, recover fully on the cardio piece.

  • Strength Part 2 20-02-2022 Workout

    3 rounds for Quality
    10 DB Front Squats
    90s Easy pace Bike, Row, Jog, Ski
    5 each Front Rack DB Walking Lunges
    90s Easy pace Bike, Row, Jog, Ski

    • Goal: Challenging sets for strength, recover fully on the cardio piece.

  • Finisher 01-07-23 Workout

    3 SETS
    7 Bottom to Half KB Curls
    7 Top to Half KB Curls
    7 Full KB Curls
    -Rest As Needed b/t Sets-