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

  • 2/2/21 Workout

    Warm up(10)
    3rds
    20 jax
    10 heel grab
    5 plyo

    BW Strength(5)
    On the minute-5x3 strict pull up or bent over row w/2 second hold at the top.

    WRK(24)
    WRK 10:00-REST 4:00-WRK 10:00
    5 db/sb/bb(dumbbell/sandbag/barbell) deadlifts
    5 db/sb/bb hang cleans
    5 db/sb/bb push press(3 second hold at the top)
    5 body builders(3 second hold in the up)
    5 v-ups

    Finisher
    50 bicycles
    1:00 hamstring stretch

  • 2/3/21 Workout

    Warm up(10)
    3rds
    20 jax
    10 heel grab
    5 plyo

    RCVR(30)
    walk, jog, bike, move

    Finisher
    1:00 chest opener
    1:00 quad stretch

  • 2/4/21 Workout

    Warm up(10)
    3rds
    20 jax
    10 heel grab
    5 plyo

    Optional(8)
    E.M.O.M 8-strength/core

    Even-5 hang clean and jerks or goblet squats w/dumbbells/barbell/sand bag(moderate weight)

    Odd-5 body saws

    WRK(27)
    WRK 7:00 REST 2:00 x3
    20 single arm dumbbell hang to overhead
    40 heavy jump rope/jump rope
    20 floor bridged tricep extension
    40 heavy jump rope/jump rope
    20 breakdancers
    40 heavy jump rope/jump rope
    200m run

    Finisher
    50 double crunch
    1:00 butterfly stretch

    See link for breakdancer demo and bodysaw

  • 2/5/21 Workout

    Warm up(10)
    3rds
    20 jax
    10 heel grab
    5 plyo

    WRK(18)
    WRK for 18:00 minutes
    4 push ups
    6 seated alternating press w/two second hold
    8 russian twist(2 count)
    10 reverse fly
    20m shuttle run x6

    Finisher
    1:00 chest opener

  • 2/8/21 Workout

    Warm up(10)
    3rds
    20 mountain climbers
    20 front kicks
    20 arm circles 10 front/10 back
    6 jing jang(5m shuttle run)

    WRK(23)
    WRK 10:00 REST 3:00 WRK 10:00
    12 push ups w/two second pause at the top
    12 alternating sit ups
    12 single arm russian kettlebell swings-6 per side
    6 broad jumps

    Finisher
    50 flutter kicks
    1:00 samson stretch

  • 2/9/21 Workout

    Warm up(10)
    3rds
    20 mountain climbers
    20 front kicks
    20 arm circles 10 front/10 back
    6 jing jang(5m shuttle run)

    WRK(20)
    Every minute on the minute complete:
    Even-21 jump rope + 7 squats
    Odd-7 body builders + 7 sit ups

    Finisher
    50 round the world
    1:00 samson

  • 2/10/21 Workout

    Warm up(10)
    3rds
    20 mountain climbers
    20 front kicks
    20 arm circles 10 front/10 back
    6 jing jang(5m shuttle run)

    WRK(27)
    WRK 12:00 REST 3:00 WRK 12:00
    100m run
    10 dumbbell ground to overhead
    100m run
    20m overhead walking lunge or front rack
    100m run
    30 bicycles

    Finisher
    30 round the world
    1:00 butterfly stretch

  • 2/11/21 Workout

    Warm up(10)
    3rds
    20 mountain climbers
    20 front kicks
    20 arm circles 10 front/10 back
    6 jing jang(5m shuttle run)

    ISO/COR(25)
    6 giant sets
    8 curls
    8 upright row
    8 tricep overhead extension
    8 burpees
    16 plank taps
    giant set=complete each exercise in succession. Rest as needed after each round

    Finisher
    50 cross crunch
    1:00 chest opener

  • Nanorosso 15.02.21 Workout

    Amrap 15
    21 wall ball da 12kg target 2.5m
    18 alternating dumbell snatch 24kg
    15 ttb
    12 box jump over 60cm

  • Monday Warm up Workout

    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    then 3 rounds
    1:00 cardio machine (increase pace each round)
    5 inch worm with push up
    10 lunge elbow to floor strech + torso rotation
    10 db snatches alt hand
    10 air squats + 5 jumping air squats

    Metcon Prep
    2 sets
    6-8 db snatches alt hand @15/22,5kg
    3-4 burpee box jump overs
    rest 30-60s bwn rounds, get your heart rate up.