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

  • Wednesday Accessory / Cool down Workout

    4-5 sets
    6-12 tempo ring row (2 sec down, fast up)
    6-12 Tempo PUSH UPS (2 sec down, fast up)
    rest 1 min bwn sets

    3-4 sets
    10-12 double db bicep curls (light weight, control tempo to get those last 2-3 reps with little burn)
    10-12 double db skull crushers (lay on floor)
    rest 1 min bwn sets

    Cool down
    2-3 min light cardio
    1+1 min banded lat strech
    1+1 min wall pec/bicep strech
    1+1 min hamstring strech

  • Tabata Abs Workout

    8x 20sec ON / 10sec OFF
    2 Rounds:
    1) V-ups
    2) Tuck-ups
    3) Hollow Rocks
    4) Hollow Hold

  • bike and abbs Workout

    Bike
    2x Tababta
    for max cal

    3 rnds of
    10s. hollow hold
    10 hollow rock
    10 v up
    10s. arch hold
    10 arch rock
    1 min rest

  • Torstai 1.7. Workout

    Rästi

  • Extra Credit 30-06-2021 Workout

    Lying Band Hamstring Curls 3 x 10-20. Rest 60s.
    +
    - Foam Roll - Adductors x 60s each
    - Rockback Adductor Stretch x 60s each
    - Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold

  • 6.5km run Workout

    6.5km run

  • 7.10 wod Workout

    Pareittain
    50 boxjump
    50 ring row/pullup
    50 kb swing
    50 kb lunge
    50 situp/t2b
    50 stoh
    50 backsquat
    50 wallball
    50 burbee
    35min cap

    Työt sotkee harrastuksia joten kävin tekemässä yksin aamulla.

    Vitosia pääasiassa kaikissa liikkeissä.
    Swingit 40kg
    Kb lunget 2x24kg
    Stoh 60kg
    Backsquat 60kg, maasta tanko
    Wallball 9kg
    Ja nuo helvetin ihanat burbeet ❤️❤️ Hähä, tein kaikki hypyillä eikä mitään polvien kautta nousuja wich was nice!

    No se aika sitten: 30:33. Helvetillinen hiki ja kivaahan se loppujen lopuksi oli! 😊 yksin ei pystyny parempaan.

  • HS Skill Work Workout

    For Time:
    5 Wall Walks
    25 T2B
    10 HSPU
    25 GHD Sit-ups
    20 HS Walking Steps (back against the wall)
    25 T2B
    10 HSPU
    25 GHD Sit-ups
    5 Wall Walks

  • Extra Credit 29-06-2021 Workout

    Single Leg Glute Bridge: 3 x 8-10 each. Rest 60s.
    +
    - Foam Hip Flexors x 60s each (6-12 inch passes)
    - 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)

  • Maanantai 12.7.21 Strength

    1.) No contact Muscle snatch + snatch balance + ohs 4 × 3+3+3
    2.) Hang power snatch @/ above knee 6-8×3
    3.) Back squat 5×5
    4.) Pull up 5×3
    5.) Push up 5 × 8-12 3.sec eccentric
    6.) 3x
    A.1) side plank 30.sec
    A.2) hollow hold 30.sec
    A.3) side plank 30.sec
    A.4) hollow hold 30. sec
    Rest 30.sec