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

  • 02-01-2022 Workout

    A)
    Superset
    SA DB Bench Press - Neutral Grip: 4 x 6-8 each 3s down
    Rest 60s.
    Barbell Curls: 4 x 8-10
    Rest 60s.

    B)
    3 roudns for time
    3 each Turkish Get-ups @24/16kg
    40 Double Unders
    500 Meter Row
    - Goal: Sustainable pace, unbroken sets of Double Unders. Use the Row to gauge your pace.

    C)
    DB Forearm Plank Rotation: 4 x 8 each. Rest 60s.
    +
    - Biphasic Half-Kneeling Pec Stretch x 60s each side.
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Peekoo Workout

    2 min soutu
    1 min boxiaskellus
    2 min bike
    1 min kk-heil.
    2 min soutu
    1 min naruhyppy
    2 min bike
    1 min HBR

  • Tempaus + allemeno Strength

    2+1

  • Home WOD 04-01-2022 Workout

    A) NOTES
    - Strength: The Supinated Push-up puts the shoulder in a great position, but might feel odd if you haven't done them before.
    - Metcon: Push yourself on the DB Snatch and the Burpees today. On the DB Snatch
    - Equipment: Medium weight, light weight, jump rope.

    B) WARMUP
    4 Rounds:
    2 Spider Man Lunge
    4 Scorpion Stretches
    4 Tempo Push-ups
    8 Wall Slides

    C1) SUPINATED PUSH-UPS
    4 x 8-12. Rest 60s.
    C2) SEATED BAND FACEPULL-APART
    4 x 20-30. Rest 60s.
    C3) WEIGHTED OFFSET HOLLOW HOLD
    4 x 20s each. Rest 60s.

    F) 5 ROUNDS FOR TIME
    5-8 Strict Chin-ups
    10 alt DB Snatch
    10 Burpees
    20 DUs / Penguin Double Taps
    – Goal: Tough effort.

    G) PRAYER STRETCH
    5 deep nasal breaths in each position

    All video links found here

    NO EQUIPMENT OPTION

    B) WARMUP
    As above

    C1) SUPINATED PUSH-UPS
    4 x 8-12. Rest 60s.
    C2) PRONE Y RAISE
    4 x 10; Hold each rep for 3 seconds. Rest 60s.
    C3) WEIGHTED OFFSET HOLLOW HOLD (light weight)
    4 x 20s each. Rest 60s.

    F) 5 ROUNDS FOR TIME
    5-8 Slow Table Rows
    5/Side Single Leg Jump (no weight)
    10 Burpees
    20 Penguin Double Taps
    – Goal: Tough effort.

    G) PRAYER STRETCH
    As above

  • Kinda like René Workout

    7 RFT

  • Boxsquat-8x8 Strength

    Every 90sx8

  • Powerclean wod Workout

    A: Powerclean Build up to heavy +5x3@light weight
    B: strict pull ups 3set
    C: 14min amrap
    500m Row
    20 alternating Kb clean @20kg
    10 burpees

  • Bench press Wendler 5+ Strength

    A: Bench press 5-5-5+
    B: Back squat 4x10
    C: Push ups 2x15
    D: DB skull craschers 2x10

  • Back squat 6rm Strength

    Back squat 6rep max
    1x5 @50%
    1x3 @60%
    1x2 @70%
    1x1 @75%
    1x1 @80%
    1x6@85%

  • Deadlift 5rm Strength

    A: Deadlift 5-5-5-5
    B: Strict chin ups 3set
    C: 15min amrap
    250m Row
    7 DB bent over rows
    7 DB cleans
    7 Burpees
    @14kg dbs