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

  • Äiti- tytär koettelemus Workout

    You go, I go.

    60 wallball
    60 box step over
    100 squat
    60 burbee over the wallball
    60 hanging knee raises

  • Squat pyramid Workout

    Squat pyramid

  • Nanorosso 28.04.2020 B Workout

    For time
    21 burpees
    1 round di dumbell DT per braccio 22.5 kg
    18 burpees
    1 round di dumbell DT per braccio
    15 burpees
    1 round di dumbell DT per braccio
    12 burpees
    1 round di dumbell DT per braccio

  • Nanorosso 28.04.2020 Workout

    For time
    Da 10 a 1 e da 1 a 10
    Hspu-ttr

  • 4/27/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(15)
    100 squats
    50 hand release push ups
    100 sit ups
    Every minute that your working stop and do 4 half burpees(from floor to squat position)

    Finisher
    60 around the world
    1:00 samson

  • Box P 28-04-2020 Workout

    STRENGTH
    1a) Inverted Rows - supinated grip: 4 x 8-10. 2 second hold at top. Rest 45s
    - Perform 1-2 warm-up sets
    - Reset on each rep, neutral spine
    1b) Ring Dips: 4 x 6-10. 3s descent. Rest 45s
    L2: Bar Dips
    L1: Box Dips
    - Goal: 4 work sets with perfect positions, supersetting between both.

    CONDITIONING
    "Panic Breathing"
    For time with a partner:
    500M Row
    Double Kettlebell Front Rack Hold (53, 35)
    400M Row
    Double Kettlebell Front Rack Hold
    300M Row
    Double Kettlebell Front Rack Hold
    200M Row
    Double Kettlebell Front Rack Hold
    100M Row
    Double Kettlebell Front Rack Hold
    Cash out: 10 Burpees for both partners every time the kettlebells were dropped during the workout
    - Goal: consistent pace on the row that you can pick up towards the end. Don't panic, don't drop the kettlebells, stay sexy.

    EXTRA CREDIT
    Prone Rear Lateral Raise Triset: 3 x 10 each. Rest 60s.
    - pronated + neutral + supinated grip.

    COOLDOWN
    Thoracic Rotations: 3 x 5 each.
    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • Outdoor WOD 2. Aidat, Sprintti Workout

    Lämpät:

    Alkuun juokse 1200 m kevyesti hölkäten

    Tee lämmittelyksi 7 x 10 m erilaisia dynaamisia ja sykettä nostavia etenemisiä, ja päässä aina 5-10 toistoa jotakin pumppaavaa liikettä

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    Aidat ja raput.
    Tee ohjevideon mukaisesti aidat + rappuset

    Aidat 4 x väliaskelella
    Aidat 4 x ilman väliaskelta

    Rappuset 3 / jalka

    Tee 4 x 100 m maksiminopeus sprintti.

    Palautus:
    800 m hölkötellen.

    WOD

    5 rounds
    15 airsquats
    15 matalan esteen ylihyppy
    15 pull ups / push ups

  • Time after Time #themash Workout

    @theprogrm Mash⁣⁣⁣⁣⁣ ⁣⁣For time:⁣⁣⁣⁣

    50 Burpee box jump overs 24/20in⁣⁣⁣
    ⁣⁣⁣⁣
    Every 30 seconds, including 0:00, perform 2 DB snatches (alternating)⁣⁣⁣⁣
    ⁣⁣⁣⁣
    At min 10:⁣⁣⁣⁣
    15 min AMRAP:⁣⁣⁣⁣
    60 DU⁣⁣⁣⁣
    20 Single arm DB Hang power cleans (10 R / 10 L)⁣⁣⁣⁣
    20 Down ups⁣⁣⁣⁣
    20 Single arm Thrusters (10 R / 10 L)⁣⁣⁣⁣
    ⁣⁣⁣⁣
    Directly into:⁣⁣⁣⁣
    50 DB snatches (alternating)    ⁣⁣⁣⁣
    ⁣⁣⁣⁣
    *Every 30 seconds, including 0:00, perform 2 Burpee box jump overs 24/20in⁣⁣⁣⁣ ⁣⁣⁣⁣
    For the whole workout use 1 x DB 10-22.5kg.⁣⁣⁣

  • Maanantaitreeni juoksua ja muuta Workout

    Kuvan mukainen treeni plus

    • soutu
    • juoksu

  • Reverse lunges, Pushups, Ring rows and D-Ball cleans Workout

    25 MIN AMRAP