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

  • PRVN 26.7 strength Workout

    Every 3 mins for 12 mins do:

    5 Bench press 60% 1RM
    10 Kettlebell gorilla rows

  • Extra Credit 26-07-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    10 Alt. Glute Bridge Marche
    10 Rower Pike Ups
    -Rest as Needed b/t Sets-

  • Conditioning Workout

    Partner workout

    Amrap 8 mins
    Max rep Wall ball @9/6kg
    Shuttle run 10x10m

    P1 wall ball and P2 shuttle run, switch when shuttle run is complete. Score is the total reps completed of the wall ball in each team!

    Rest 3 mins

    Amrap 8 mins
    Max rep alt. Dumbell Clean & Jerk @22,5/15kg
    Double under 60 reps

    P1 dumbell and P2 double under, switch when double under is complete. Score is the total reps completed of the Cl & Jerk in each team!

    Rest 3 mins

    Amrap 8 mins
    Max rep burpee pull up
    Double KB Front rack carry 60 m (6x10m) 2x24/16kg

    P1 burpee pull up and P2 KB carry, switch whaen carry is complete. Score is the total reps completed of the burpee pull up in each team!

  • Assault Bike Intervals Workout

    3 sets:
    50/40 cal AB
    - Rest 1:2 btw sets

  • MAYFLY PRO TRACK Workout

    A,
    5x2reps
    strict ring mu
    2 mins rest

    5x3 reps
    kipping ring mu
    2 mins rest

    5x3 strict (def) HSPU
    7-8" lowering
    2x20kg deficit

    B,
    2 rounds for time of:
    Jog, 400 m
    10 Deadlifts @61/43kg
    15 Ring Push-ups
    20 Ring Rows
    Jog, 400 m
    10 Back Squats @61/43kg
    15 Alternating Wall Planks
    20 Plate Ground-to-Overheads@20/15kg
    Jog, 400 m
    10 Push Press @43/30kg
    10 Ring Dips
    10 Strict Pull-ups

    Ring Dips / Box Dips
    7-10 Strict Pull-ups

    Complete at an RPE of 6-7/10.

    C,
    3 rounds for quality of:
    10 Band Pull Aparts
    10 Band Front Raises
    10 Banded Behind-the-Neck Press
    10 Scap Push-ups

    2-3 rounds.

    Rest as needed between rounds.

  • Metcon Workout

    Rx´d
    15 bmu
    30 wallball
    45 DU
    30 pull up
    30 wallball
    45 DU
    45 ttb
    30 wallball
    45 DU

    Scaled
    15 pull up
    30 wallball
    45 DU
    30 ttb
    30 wallball
    45 DU
    45 kbs@24/16kg
    30 wallball
    45 DU

    Time cap 20min, Pacing is everything

  • 25.7.23 Workout

    10x 1min ON, 1min OFF (5x molemmat)
    A) 9/6 cal bike + max toes to bar
    B) 9/6 cal row + max plate (oh) lunges @20/15kg

    voit tehdä treenin myös niin, että minuutista teet laitteella 30s ja toiset 30s teet maksimitoistot liikettä

  • 24.7.23 Strength

    PUSH UP pyramid (4/4)
    EMOMx5
    11-10-9-8-7

    lisäpainolla

    Punnerrukset siirretty tähän, jotta voidaan torstaina tehdä vähän pidempi jumppa

  • 25.7.23 Workout

    ACCESSORY:
    2-3x
    1) 8+8 kneeling turkish get up
    2) 10+10 banded cross body chop
    3) 10 barbell good morning

    rest as needed

  • Conditioning Workout

    4 rounds:
    1min Row
    1min Ski
    1min AB
    1min Rest