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

  • Thursday Optional Cardio or Rest Day Workout

    Air bike, Bike erg or Run
    Warm Up
    2 rounds
    50 marhing (polvennostot paikallaan vuorojaloin)
    20 alt leg bodyweight RDL
    20 shoulder taps on push up plank
    5 push up to downdog and streching your calfs/achilles on each rep
    :20-30 Squat hold

    Metcon
    5 min from easy to moderate speed
    rest 2 min
    2 sets
    4 min moderate, rest 2 min
    2 min moderate, rest 1.5 min
    1 min moderate/fast , rest 1 min
    :30 moderate/fast
    rest 3 min and go for new set

    5 min recovery which is slower speed than easy pace.

    total time 39 minutes for this cardio workout including rest times.

    Mobility for today
    3+3 min glute/side/low back smash with roller
    3min upper back smash with roller
    10 /10 thread the needle

  • Kuntoutusjumppa 17.3. Workout

    Sotilaspenkki 5x5
    Ojentajat otsalta 5x10
    Tuettu kulmasoutu 5x10-15

    Band pull aparts 5x10
    Vatsat 5x10

  • Monday Warm up Workout

    30-40 band pull aparts
    5-10 push up to downdog
    5-10 dynamic squat strech
    then
    2 rounds
    1:30 cardio machine
    10+10 plate halos
    15 GTOH with plate
    15 goblet squats
    25 plate hops
    5+5 plate windmill
    5+5 lunge elbow to floor strech + torso rotation

    skill/wod prep (practise Single arm OHS and DB Squat Snatch)

  • 4 rounds basic stuff Workout

    4 rounds for time:
    6 double dumbell push press 16/25kg
    6 box jump 50/60cm
    10 push-up
    10 air squat

  • Split jerk 5x2 Strength

    Every 2 min 2 split jerk x5
    concentrate technique

  • Main site Friday 210312 Workout

    Open 21.1
    For time

    1 wall walk
    10 double-unders
    3 wall walks
    30 double-unders
    6 wall walks
    60 double-unders
    9 wall walks
    90 double-unders
    15 wall walks
    150 double-unders
    21 wall walks
    210 double-unders

    Time cap 15 minutes

  • ALK: takakyykky, 5x6 60% Strength

    takakyykky, 5x6 60%, 20min

  • On ramp, Day 3 Workout

    Practicing douple unders
    150 jump rope singels (unbroken)
    Tabata Abmat situps 7
    Russian kb swing 10min, 16kg, 22 rep/min

  • On ramp, Day 4 Workout

    Front squat 40kg, 5 reps
    1 strict chinup

    21-15-9
    Burpees
    Jumping pullups
    Time 5:30

  • For quality Workout

    3-5 rounds:

    1 mile run
    Deadlift x 5-8
    Bent over row x 5-8
    HSPU x 5-8
    Bench press x 5-8

    Moderate weight, no maxes!
    Rest as needed