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

  • Saturday Warm up & RUN WORKOUT Workout

    Warm Up
    2 rounds
    2:00 walk/jog/light run
    25 jumping jacks
    10 alt leg bodyweight rdl
    20 mountain climbers
    5 push up to downdog and streching your calfs/achilles on each rep
    :20-30 Hip flexor / side streching

    RUN
    5 sets
    600m moderate run / 2.5-3 min moderate run
    400m easy run / 2-2.5 min easy run
    1 min walk bwn

  • Saturday WOD Workout

    Prep for second WOD
    2 sets
    6-8 ring row
    12-16 walking lunges
    6-8 ghd sit ups
    1 rope climb

    WOD

    42-36-30-24-18 reps
    walking lunges
    21-18-15-12-9 reps
    GHD sit ups / V-UPS
    5-4-3-2-1 reps
    Rope climbs
    (SCALE ROPE CLIMB TO STRICT CHIN UPS) CHIN UPS MUST BE COMPLETED ALWAYS 3-4 REP SETS WHICH IS 1 ROPE CLIMB.

    On this STAMINA&BODYWEIGHT WORKOUT WE WANT TO WORK ON MUSCLE ENDURANCE WHICH IS GOOD PIECE TO DO AFTER RUNNING.
    KEEP STEADY FAST PACE ON ALL MOVEMENTS, BUT YOU DONT HAVE DO THIS LIKE FOR TIME, ITS MORE LIKE KEEP QUALITY ON MOVING AND STEADY FAST PACE WITH CALCULATED BREAKS ON ROPE CLIMBS. THERE IS NO TIME TARGET, MAKE IT GOOD EXERSICE FOR YOU.

    Cool down
    3-5 min light cardio
    1-2 min banded oh strech (each side)
    1+1 min calf smash with roller
    2+2 min calf/achilles strech
    1-2 min cobra to prayer pose

  • Tabata: penkkipunnerrus/akk Workout

    8x 20s työtä, 10sek lepoa
    Penkkipunnerrus ja askelkyykky.

  • Kettlebell Workout

    Warm-up
    ‘face to face/bike to bike in 2 teams’
    Which team collects 200 cal on echo bike first? (Both teams have to complete all the calories)

    Wod
    ‘2 Teams race’
    Which team collects more reps in 5 mins?
    AMRAP 5’
    Am Swing @16/24
    -1 min rest-
    AMRAP 5’
    Goblet Squat @16/24
    -1 min rest-
    AMRAP 5’
    Double KB Clean & Jerk @2x16/24
    -1 min rest-
    Amrap 5’
    KB Burpee @2x16/24

    1 person of the team always must rest for 30 seconds and then rotate.

    Afterparty
    3 min Plank /alternate sides as needed/

  • Muscle & Power, YV 2 Strength

    Pendlay row 5x5 reps

  • Weightlifting Workout

    A:Push jerk behind the neck + split jerk
    B: Power Snatch + Squat snatch up to heavy
    C: Power clean + Squat clean and jerk up to heavy

  • 3RFT/Pushup-KBS-AB Workout

    Pushupx5-10-15
    KB swingx10-15-20 (24/16kg)
    Assaultbikex15-20-25cal
    Timecap 10min

  • conditioning Workout

    4 rounds AHAFA

    10 DBL DB z-press
    20m DBL DB oh walking lunge
    30-50sec ring L-sit hold

    rest 2min

  • Back squat wendler 1+ Strength

    A: Back squat 1-1-1+
    B: Power clean 5x3
    C: Bench Press 5x6 amrap sista setet
    D: Strict chin ups 3set

  • Conditioning Workout

    3 min ON/ 90 sec OFF x 8 sets

    5 Single KB Burpee Deadlift @24/16kg
    5 Single Kb squat clean @24/16kg
    10 KB USA swing @24/16kg
    20 double under / 40 single under

    Goal : hard effort in every 3 min