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

  • Perjantai 1.5. Workout

    Sali kiinni

  • HOME WORKOUT 300420 #2 Workout

    3 Rounds for quality:
    10 DB upright row R
    10 DB upright row L
    10 DB strict press R
    10 DB strict press L
    Rest 2min btw rounds

    Then

    3 Rounds for quality:
    30sec suitcase hold R
    30sec suitcase hold L
    30sec OH hold R
    30sec OH hold L
    Rest 30sec btw rounds

  • 4/29/20 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

    GRT(25)
    run/walk for 25:00 minutes or 2.5 miles

    Finisher
    50 side bends
    1:00 quad stretch

  • CF60100 - 5RM Back Squat Strength

    Find your 5 rep max of the day for Back Squat

  • C. Body armor Workout

    3 RFQ
    10 Sandbag Hip thrusts @ 150lbs
    50m SB bear hug carry
    0:20 L-sit hold

  • For time Workout

    3 rounds:
    20 box jump 50/60
    20 snatch (alt.)
    20 Up & Down
    20 C&J
    20 US Swing
    20 Front rack lunge

    12/16kg, Tc 25min

  • A. Pausing Back Squats Workout

    E3MOM:
    5 sets of 6 Pausing Back Squats @80 kg
    5 sec pause

  • Hemmafit Workout

    A: Explosive pushups 8x3
    B: Excentric SA pushups 3x5/arm
    C: Feet elevated chair dips 3xMax
    D: SA DB Shoulder flys 3x12/arm

  • Penaa kapealla Strength

    Penaa kapealla
    3x10
    2x8
    2x5
    3x3

  • Box P 23-04-2020 Workout

    STRENGTH
    1) Sumo Deadlift or Trap Bar Deadlift: 3/5 x 4 @80% of 1RM Deadlift (either sumo or conventional.) Rest 2:00
    - Beginner: Work perfecting the hip-hinge ie. work RDLs x 5-6 reps per set or Deadlifts off of blocks.
    - Goal: 3 warm-up sets to get to 80% and 5 perfect sets resetting on each rep, NOT TNG.
    2) Squat Clean Thruster Warm-up x 5:00

    CONDITIONING
    "Firestorm"
    Details there

    EXTRA CREDIT
    Banded Pull-throughs: 4 x 15. Rest 60s.
    - Use a heavier band this week

    COOLDOWN
    Foam Roll Lateral Quads x 60s each side.
    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.