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 Rx+ gymnastics Workout

    Emom10
    Muscle up 2-7

    rest 10min

    Emom10
    Bar Muscle up 3-8

    • Tämä on tarkoitettu pitempään lajia harrastaneille sekä kisailijoille.

  • Friday WOD 2 Workout

    For time:
    2 sets of
    50 double unders
    3 legless rope climb
    40 double unders
    2 legless rope climbs
    30 double unders
    1 legless rope climb
    rest 1:1 bwn sets

    • time target 6-8 min, cap 9 min.
    • Scale to normal rope climb where you can use legs for help with climbing or scale to 12-8-4 or 9-6-3 strict chin ups.
    • goal is to go unbroken on double unders each time. Find your pace on legless rope climbs. I would say if you havent done these much you should go for 1 rep every 30-45 sec or rest 20-40 sec after 1 rope climb.
    • Score is total time of both sets

  • Friday WOD 1 Workout

    For Time :
    2 sets of
    21/17 calories of ski erg
    21 ghd sit ups
    21 push ups
    15/12 calories of ski erg
    15 ghd sit ups
    15 push ups
    9/7 calories of ski erg
    9 ghd sit ups
    9 push ups
    rest 1:1 bwn sets

    • time target 6-8 min, cap 9 min.
    • Scale the ghd/push reps for 15-12-9 if needed.
    • Score is total time of both sets

  • Basic 6x3min Workout

    6x3min alternating A and B:

    A:
    12 thruster 42.5/30kg
    9 box jump over 60/50cm
    6 toes to bar

    B:
    6: reverse lunges 42.5/30kg
    9: v-ups
    12 db snatch 22.5/15kg

  • Pistoolikyykyt Workout

    2+2 toistoa joka minuutti targettiin.

  • Rowing Workout

    3 Rounds:
    2K Row @5K Pace
    - Rest 3:00 btw rounds

    Rest 5:00

    5 Rounds:
    500m Row @2K Pace
    - Rest 1:30 btw rounds

  • Warm Up Workout

    Rowing
    3 Rounds
    1:00 Easy Pace
    :30 Moderate Pace

  • Extra Credit 17-02-2021 Workout

    Single Leg Banded Hamstring Curl: 3 x 50 each. Rest as needed.
    +
    - Worlds Greatest Stretch x 10 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Warm up Workout

    3:00 easy bike or row
    10 seated DB press
    10 good mornings

    8:00 clock to warm up all movements and get set up for WOD

  • Front Squat Strength

    Front Squat
    5 x 3 @75%
    - Rest 2-3min btw sets