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

  • OPEN 19.1 Workout

    OPEN 19.1

  • Endurance Workout

    • Interval of:
    1 Interval of:
    Row 2:00 @ max Kcal
    Full and complete rest. Registra il numero di Kcal
    3 Interval of:
    Row ¾ Kcal of 2:00 @ max effort
    Full and complete rest each interval. Registra le Kcal fatte ad ogni interval
    Il primo interval è di 2:00 @ max Kcal gli altri 3 @ max effort a tre quarti delle Kcal fatte nel
    primo.

  • Servais Workout

    For time:

    • Run 1.5 miles

    Then, 8 rounds of:

    Then,

    • 400-meter sandbag carry (heavy)
    • 1-mile farmers carry with 45/35lb. dumbbells

  • Fredag 22/2 2019 Workout

    3 rounds
    Strict pull ups x10@1111
    45sec rest
    Nose 2 wall handstand hold 30sec
    45sec rest
    50m farmercarry
    45 sec rest
    +
    4rft
    15 ball slams
    10 db push press
    200m row

  • Optional accessory Workout

    Optional accessory

    GYMNASTIC STRENGTH

    3-4 rounds, rest as needed

    1) 2-5 Jefferson Curls
    2) 10 Banded Pull-Aparts
    3) 3-5 Arch to L-Sit

    RPE 3

  • Travel WOD Workout

    AMRAP 15 min: 5 PU's, 10 Squats, 15 SU's

  • Extra Credit 23-02-2019 Workout

    Banded Pull-aparts x 200. Rest as needed.

  • 22.2.2019 Sali Workout

    Tempaus puolesta reidestä (pukit)

    7x2@75-85%

    Raakarive puolesta reidestä + rive + työntö

    7x(1+1+1)@70-80% (työntö)

    Etukyykky 6x3@75-80%

  • 2/21/19 Workout

    Warm up(0:00-8:00)
    100m row
    then
    active samson
    active spiderman
    active knuckle draggers
    active quad stretch
    active knee grab
    then
    100m run

    barbell warm up

    Mobility (10:00-15:00)
    1:00 elevated child's pose
    :30 sec chest floor stretch

    Pointers/skill(15:00-20:00)
    row-quick handle return, finish at 11'o clock position
    db sh 2 oh-front rack, control db's, full range of motion
    db lunge-chest high, knee touch

    Weightlifting(15)
    Strict press-week 7
    Pull chart

    Fittrain(20)
    On the 4:00 x4
    500m row
    12 db shoulder to overhead 25/20-challenge up 45/30
    12 db reverse lunge 25/20-challenge up 45/30
    Record slowest round

    Opt(12)
    200m row on the 2:00 x4
    1600m walk/run
    FT Float
    3rds
    3 ring row/pull up/c2b/rmu
    6 hrpu/hspu
    9 toe to pole/hkr/toe to bar
    5x5 back + hip extension

    Finisher
    30 scap push ups
    30 band pull aparts
    60 alt leg raise
    1:00 hamstring stretch

  • 20.2.2019 Workout

    5RFT:

    500/450 m row
    16 rower over burpees
    16 thrusters 35/25kg