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

  • Conditioning (50min) Workout

    2 sets:

    2 rounds, machine of choice:
    4min @ ease pace
    1min Rest
    3min @ increase pace
    1min Rest
    2min @ increase pace
    2min Rest

    • Active rest. Stay on the machine and just keep moving
    • Switch machines btw sets

  • 1500m row Workout

    1500m row for time

  • Extra Credit 11-04-2024 Workout

    OPTIONAL COOL DOWN

    2 SETS FOR QUALITY
    10 SLOW Alt. Scorpions
    15 Tib Raises
    20 Alt. 90-90 Hip Rotations
    -Rest as Needed b/t Sets-

  • Eastside Eagle Workout

    AMRAP 20
    2min bike/row
    10 Pull-ups
    10 Push-ups
    10 Sit-ups
    20 DU

    TULOS: amount of Cal’s in bike/row

  • Push Strength

    A: Shoulder press 5-5-5+
    B: Bench press 7x3+1xMax
    C: DB Shoulder flys 3x10
    D: OH triceps Cable extensions 3set
    E: SA Cable extensions 1xMax

  • SKILL Workout

    Ring MU

    E2MOM, 5 rounds
    1-3 Ring MU
    20-30 air squats

  • PT Group TO 11.4. klo 18 Workout

    LÄMMITTELY
    60s./liike
    1. Vaaka kuminauha polven ympärillä oik.
    2. Vaaka kuminauha polven ympärillä vas.
    3. Selin lonkan sisäkierto
    4. Lisko polvi ilmassa + kierrot kummallekkin puolelle oik.
    5. Lisko polvi ilmassa + kierrot kummallekkin puolelle vas.
    6. Seinäkyykky
    7. Elephant walk

    YHDEN JALAN HALLINTA JA VOIMA
    Vuorotellen:
    2 x 6-8 istumasta yhden jalan nousu + polvennosto
    2 x 6-8 etujalka stepperillä bulg. askelkyykky

    TIIMI AMRAP 20min
    50 cal hiihto
    50 wall ball
    50 synkronoitu air squat

  • Etukyykky Strength

    Nousevilla V1

  • 30min row Workout

    Row 30min

  • Weightlifting Workout

    Part A).
    Skill Primer
    Hang Muscle Snatch & Pause OHS
    (5-8 sets x 3+2 / 0:03 pause in the bottom)

    Part B).
    Hang Snatch & Snatch Balance
    (8 sets x 2+2 / 55%-70%)