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

  • Getting Pushy - Day 3 - 18/05/2017 Workout

    Goal
    This is a short program designed to help you get your first push-ups happening! From zero to hero!

    Time Under Tension
    5 reps of a :30 Push-Up Negative; rest 1:00-2:00 between reps.
    - Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).
    - Same idea as day 2, progress if possible (angle/weight).

    Muscle Endurance
    5 rounds, alternating between;
    10 x Supinated Grip Dumbbell Bench Press; rest :30
    10 x Body Row with pause at chest each rep; rest 1:30

    Trunk
    3 rounds, alternate between;
    :10-:20 Paralette Bottom Hold; Rest :30
    :30 x Paralette FLR Support Hold; Rest :30
    :30/side x Side Plank; Rest 1:30

    ??What??
    See or ask Ben for help!

  • Getting Pushy - Day 2 - 11/05/2017 Workout

    Goal
    This is a short program designed to help you get your first push-ups happening! From zero to hero!

    Time Under Tension
    5 reps of a :30 Push-Up Negative; rest 1:00-2:00 between reps.
    - Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).
    - Same idea as day 1, progress if possible.

    Muscle Endurance
    5 rounds, alternating between;
    8 x Dumbbell Floor Press with pause in the bottom each rep; rest :30
    12 x Ring Row with pause at rings at chest each rep; rest 1:30

    Trunk
    3 rounds, alternate between;
    10-20 x Body Saw (feet on sliders/ball/rings); Rest :30
    :30/side x Side Plank; Rest 1:30

    ??What??
    See or ask Ben for help!

  • GymnasticsWod Workout

    5 Rounds

    -10m Handstand Walk/ 30sek Handstand Hold
    -30 DU/60 SU

  • Midline work Workout

    Backextension 3x20-30
    Weighted sit-up 75 reps
    (you choose weight, you can do it in several sets)

  • May Programming Outline Workout

    Main Lifts:

    Bulgarian Hip Hinge
    Push Ups (Incline / weighted)

    Bent over DB Rows
    Front Squats

    BB Hip Thrusts
    Scapular Pull ups progressing to Pull ups

    Benchmarking
    400m Curve (0.25)
    500m Ski
    500m Row
    Bottoms up KB Hold

    Skill Work
    Front rack position
    TGU components

  • 12 min EMOM ataskuulalla Workout

    min 1-4 5 x atlaskivi olan yli
    min 4-7 20 sec atlaskivi pito vatsan kohdalla
    min 8-12 5 x atlaskivikyykky kivi olkapäällä

  • 17.5.2017 Ke Perusryhmä PP Workout

    Penkkipunnerrus 3RM eli nousu max3-rautaan. Tämän jälkeen vähennä noin 15-20% ja tee 3x2. Panosta räjähtävyyteen!!
    Lankkupenkki 3x6 (stopeilla)
    Pystypunnerrus 4x5
    Leuanveto (vastaote) 4x10-15

  • Short run Workout

    Plan a short (2-3km) route and give it all you got.

    Note distance, time etc. in the comments

  • Fuel East: Bells on Bells on Bells on a Saturday Workout

    In Partners...

    Bells
    2 Small Kettlebells
    SL RDL 2,3,4,5
    Seesaw Press 5,4,3,2
    Reverse Lunge 2,3,4,5
    seesaw row 5,4,3,2

    10 minute AMRAP
    2 minute rest

    Bells on Bells
    2 Small to Medium Kettlebells
    Double Suitcase deadlift 2,3,4,5
    Double Clean 5,4,3,2
    Double Front Squat 2,3,4,5
    Double Press/ Push Press 5,4,3,2

    10 Minute AMRAP
    2 minute Rest

    Bells on Bells on Bells
    1 Small Kettlebell
    Hand to Hand swing 2,3,4,5
    SA Bent Row (per side) 5,4,3,2
    Front Rack Offset Cossack 2,3,4,5

    10 Minute AMRAP
    2 minute Rest

    One Partner completes full circuit while other partner
    Skies, rows or curves. Go to whichever conditioning option is available, try to switch it up.

  • 4/14/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    8-12 rkbs
    8-12 db pp
    8 back extension/superman

    Metcon/Metcon-comp(15)
    "Helen"
    3rds
    400m run
    21 kettle bell swings 53/35
    12 pullups

    rest/set up 7 mins then
    9-7-5(9)
    deadlift 155/105-*225/155
    hspu-modify as needed(see coach)
    box jumps 24/20-*30/24

    Finisher
    100 temp tantrum
    stretch and roll hotspots