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

  • Home WOD 01-01-2022 Workout

    A) NOTES
    - Tabata: A nice mix of static and dynamic for our tabata today, save some in the tank for our conditioning piece.
    - Metcon: We've got a triplet of a run, some core work, and the strongman classic, the KB Windmill. Keep your pace as you move through these 4 rounds.
    - Equipment: Medium weight

    B) WARMUP
    AMRAP 5
    5 Shin Box + Forward Fold
    10 Arms Overhead Squats
    20 Jumping Jacks

    C) TABATA
    Superman Hold x 1
    Mountain Climbers x 1
    RKC Plank x 1
    Jump Squats x 1
    Repeat this sequence x 4

    • So :20 work, then :10 rest. Rotate movement each interval until you have done 4 of each.

    D) 4 ROUNDS FOR TIME
    400 Meter Run
    20 Hollow Rocks
    5 KB Windmills each
    – Goal: Sustainable pace, nasal breathing if possible, and shoot for even splits

    – Alternatives for Run:
    400 Meter Row
    100 Double Unders or High Knees
    90 KB March total

    TIME CAP = 14:00 Minutes

    E) LIZARD POSE
    5 deep nasal breaths in each position

    All video links found here

    NO EQUIPMENT OPTION

    B) WARMUP
    As above

    C) TABATA
    As above

    D) 4 ROUNDS FOR TIME
    400 Meter Run / Or option from above
    20 Hollow Rocks
    :20 Side Plank from Straight Arm

    E) LIZARD POSE
    As above

  • 2612 Workout

    5x1min on - 1min off
    -Erg
    -GHD/abmat situp
    -Strict pullup
    -Overhead squat
    -Burpee box over

  • Back squat Strength

    3/6/3/6/3 @74%-84% 1RM

  • Iron triathlon Workout

    For time
    1,2,3..19,20 sets
    Deadlift 1,5x BW
    Bench press 1x BW
    Squat clean 3/4x BW

    Complete each round in the same order first 1rep each and second 2reps each… until you have completed 20 rounds.
    You will get 630reps total and 210reps each.

  • Extra Credit 26-12-2021 Workout

    Single Leg FL Calf Raises: 2 x 20 each. Rest 60s.
    +
    - Scorpion Stretch x 60s each
    - 5 Parasympathetic breaths in each position (6s inhale + 1s hold + 6s exhale + 1s hold)

  • Olympic Lifting 26-12-2021 Workout

    Snatch Balance
    Practice sets of 1-3 reps; rest as needed
    - Aim to progress from last week: technique, confidence, load etc.

  • Conditioning 26-12-2021 Workout

    EMOM x 16:00
    Min 1: 30s Shuttle Run / Half Stairs
    Min 2: 30m Single Arm Farmers Carry L
    Min 3: 30s Row
    Min 4: 30m Single Arm Farmers Carry R

    • Goal: Consistent effort on Row and run. Heavy on the carry.

  • Pull up workout Strength

    Weighted pull up
    1x4
    1x3
    1x2
    1x2
    1x2

    Pull up hold 4x 10-20 s

  • Deadlift Strength

    3-3-3

  • 25.12.2021 Workout

    EILINEN tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi